Sleep Log

Those struggling with getting a good night's sleep may wish to keep a sleep log. This log is used to detail sleep quality, habits, and problems that may be leading to the inability to obtain quality sleep.

What to do When You Can't Sleep

A Sleep Log May Help Diagnosis a Problem

A sleep log can be very helpful in diagnosing sleep problems. Those who use these logs are able to spot distractions or pinpoint disruptive behavior, which could be causing their inability to get good sleep. Individuals will want to record as much detail about their sleep habits, daily lifestyle and even the foods they have eaten to get a clear picture of what may be triggering the problem.

Many problems can be pinpointed using a sleep log. For example, individuals may be able treat insomnia or snoring by understanding what is causing the problem. For some people, environmental factors may play a role. Others may have poor sleep habits, which are causing them to get limited amounts of sleep.

Doctors, psychologists and even hypnotherapists may request that an individual keep the diary. This will give them the ability to spot potential problems. A psychologist may request this type of journal be kept to help the patient to pinpoint any emotional issues that may be dealing with. Sometimes, individuals will want to keep their own sleep log to write down dreams they are having.

Another way that a sleep log can be used as a diagnostic tool is by using them over the course of treatment. Those suffering from conditions like narcolepsy, severe insomnia or sleep apnea may need to keep a log of their sleep quality over the initial treatment period, so doctors can determine if treatments are working.

Establishing a Sleep Log

You do not need a doctor's request to establish a sleep log. It is good practice anytime you are struggling with getting enough sleep. It can be a very simple process to establish, too. Place a notebook and pen next to your bed. You will want to write in your log before you go to bed and after you wake up. If you suffer from insomnia, make a note of any times you were up in the log as well.

What should you include in the sleep log?

• Write down what time you went to bed and what time you woke up for good.

• Write down how long it took you to fall asleep, if possible. You may have a clock in your room to give you a better guess. If not, write down about how long it took you to fall asleep.

• Write down how many times you woke up during the night. This is especially important if you are up for longer than a few minutes at a time.

• Write down any dreams you had that kept you from getting back to sleep. Since most people do not remember their dreams for long, get in the habit of waking up and immediately grabbing the pen. Make the conscious effort to remember your dreams, otherwise you will not.

• Write down any disruptions that occurred during the night, such as having to use the restroom, thunderstorms, children waking you up or noise/light disturbances.

• Jot down how you felt when you woke up. Were you rested or dragging?

Anything you feel is important to write down about your night's sleep should be recorded.

Digging Deeper to Determine Sleep Problems

These are great areas to start with when creating a sleep log, but for those who suffer from sleep problems, it may be important to get deeper into the process by looking at what you may be doing during the day. Activities, foods and other occurrences that happen during the daytime may be causing sleep problems at night.

• What type of foods did you eat in the three hours prior to going to bed?

• What type of drinks did you have during the hours before bed? Caffeine and alcohol can cause you to be more mentally alert, causing sleep problems.

• What type of physical exercise did you get? If you did not do much during the day, your body may not be as tired as other days.

• Did you take any medications or over the counter products? Those who smoke should note the amount of nicotine they consumed in the hours leading up to bedtime.

All of these details play a role in the quality of sleep you get. A sleep log, which outlines them all, will help you or your doctor pinpoint areas where you could improve to get better sleep.

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