Could You Benefit From a Sleep Diary?

Submitted by New Jersey Snoring Solutions on Sun 11/25/2018 - 09:00

For people with sleep problems (e.g., insomnia, waking up in the middle of the night) there is a simple way to get to the root of the problem: keeping a sleep diary. Some practitioners believe that keeping a sleep log or diary is beneficial for detecting sleep problems and helping people restore healthy sleep patterns.

Sleep Diary: The First Steps for Helping Sleep Problems

The first step most sleep specialists advise for new patients is to keep a sleep diary, also known as a sleep log. In addition to basic aspects of sleep patterns like the onset of sleep and wake times, a sleep diary tracks other lifestyle elements like exercise, diet, and alcohol and caffeine consumption.

In 2012, a coalition of sleep experts collaborated to produce a consensus sleep diary that records a common group of endpoints that help define sleep quality. A diary is the ideal way to document how an individual feels about their sleep quality and whether it is improving over time.

Helpful Tips for Keeping a Sleep Diary

The first key when beginning to keep a sleep diary is to understand how personal habits affect sleep. Essential habits relating to diet and exercise impact sleep quality in a significant way. A diary can help determine what lifestyle factors are affecting your quality of sleep and what, if any, changes need to be made.

Keeping track of little details is important as well. In addition to tracking the time you fall asleep and wake up, there are lots of details to note, including:

• Frequency of waking up at night
• Time of waking up at night
• Time of getting in bed
• Nap times and duration
• Frequency and duration of exercise
• Mood log
• Meal log
• Current medications you are taking
• Caffeine and alcohol use

Neglecting to keep a detailed diary can undermine the goal of restoring healthy sleep. It is important to be honest and to write detailed notes about your lifestyle habits and sleep. No detail is too small. In fact, it could be the key to determining the cause of and solution to your sleep problem!

If you are having difficulty getting a good night’s rest, Dr. Ivan Stein encourages you to schedule a consultation. After evaluating your sleeping habits and concerns, the trusted sleep specialist can work with you to determine the best solution. Contact New Jersey Sleep Apnea Solutions by calling 855-949-7667 today.