One of the best ways to improve your rest is by keeping a sleep journal. Not only do these allow your doctor to understand your sleeping habits, they provide you with valuable information you can look back on to improve your sleep.
Let’s review what to write in a sleep journal and how it can help you identify patterns.
Why Sleep Journals Matter
On average, we forget about 70% of new information within one day. You may remember your sleep patterns in a general sense, but only through measurable data can you truly examine them and locate pain points. Poor sleep habits, like napping too much or inconsistent bedtimes, can be hard to recognize unless you are reading them back to yourself. A journal can also aid your sleep consultant in identifying patterns that may be affecting your sleep.
Additionally, sleep journals can be a great way to unwind before bed. Spend 5-10 minutes journaling to achieve a more restful state of mind. Sleep consultants recommend keeping these journals for at least 1-2 weeks, sometimes longer. Remember that sleep journals are different from creative writing exercises and to record measurable data when possible.
What to Write in a Sleep Journal
Sleep journals do not have to be overly complicated – a list of bullet points is perfectly fine. Keep your journal and writing utensil right next to your bed. Record the date at the top of each entry, and keep track of the following:
- Time you woke up, and how many hours of sleep you got
- How you felt when you woke up
- Your habits throughout the day (what you ate or drank; if you napped and exercised, and for how long; what medications you took)
- Your wind-down routine and how restful your environment was (room temperature, comfort, darkness, noise level, the amount of clutter in your space)
- What time you went to sleep that night, and how long it took to fall asleep
- How often you woke up during the night, and why
The more detailed you can be, the better. For example, if you record not only what you drank throughout the day, but when, you may unlock new insights about your sleep patterns. After all, a cup of coffee at 10 a.m. means something entirely different from one at 6 p.m.
Sleep Patterns to Recognize
Review your sleep journal entries regularly to identify patterns, such as:
- Are you getting to bed at consistent times, and sleeping for a consistent number of hours?
- Are you spending a long time trying unsuccessfully to fall asleep?
- Are you napping frequently throughout the day?
- Do you feel well-rested when you wake up?
- Are you giving yourself enough time for sleep?
- Do you have habits that may be affecting sleep quality, such as alcohol or caffeine intake before bed?
Get the Sleep You Deserve
If your mood or performance throughout the day is severely impacted, it may be time to talk with a sleep consultant. Your doctor can run a sleep study to help you diagnose barriers to good sleep. The more you record in your journal before this session, the better.
At Whitney Sleep Center, we can help you better understand your sleep habits and develop tangible solutions. Give us a call to learn more, and until then, happy journaling!