Keeping a sleep diary will let you learn about your sleep patterns and habits. Make a chart with spaces for:
- How long you think it took you to fall asleep when you first went to bed
- How long and well you slept
- How many times you woke up during the night and how long it took you to fall back asleep
- How much caffeine or alcohol you consumed and when
- What and when you ate and drank
- What emotion or stress you had
- What drugs or medications you took
Here is an example of a sleep diary. Print it out and use it or create your own sleep diary.
Date:
Bedtime:
Wake time:
Duration of sleep:
Number of times awake at night:
Quality of sleep:
|
Caffeine
consumption and time consumed |
Alcohol consumption and time consumed |
Food/drink consumption and time consumed |
Emotions/ stress |
Medications |
|
.
|
.
|
.
|
.
|
.
|
|
.
|
.
|
.
|
.
|
.
|
|
.
|
.
|
.
|
.
|
.
|
|
.
|
.
|
.
|
.
|
.
|
|
.
|
.
|
.
|
.
|
.
|
|
.
|
.
|
.
|
.
|
.
|
|
.
|
.
|