Keeping a record of your sleep, which can also be called a sleep diary, helps you look in more detail at how you are sleeping.
So how can a sleep diary help you?
By recording in more detail your sleep pattern and habits, a sleep diary can help you see the connection between your habits and your sleep.
Let’s look at how Scott used his sleep diary…
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Scene 1: Scott: “I don’t know why I keep on waking up so early and I can’t get back to sleep. Maybe my GP can give me something to help me sleep.”
Keypoint: Scott is having difficulty sleeping. (Scott is sitting on the edge of his bed, the clock is showing 3am. Scott looks tired).
Scene 2: GP: “It sounds like this has been going on for a while. Let’s try a sleep diary as it will tell us more about what might be causing you to wake up.”
Keypoint: Scott decides to visit his GP for advice on how to get a better night’s sleep. His GP Suggests trying a sleep diary. (GP passes Scott a sleep diary).
Scene 3:
Scott’s Sleep Diary
| Date: 07/03/15 | Bedtime: 11pm | Wake time: 3am | Duration of sleep: 4 hours |
| Number of times awake at night: 2 | Quality of sleep: Disturbed | ||
| Caffeine intake and time taken | Alcohol intake and time taken | Food/drink intake and time taken | How are you feeling? | Medications |
|---|---|---|---|---|
| 4 mugs of coffee and 2 cups of tea throughout the day. Last taken at 9pm | 3 large whiskys before bed at 11pm | Dinner at 7pm. Mince & potatoes and rice pudding | Achy and restless | Simvastatin Paracetamol |
Keypoint: Scott fills in his sleep diary.
Scene 4:
Scott’s Sleep Diary
| Date: 07/03/15 | Bedtime: 11pm | Wake time: 3am | Duration of sleep: 4 hours |
| Number of times awake at night: 2 | Quality of sleep: Disturbed | ||
| Caffeine intake and time taken | Alcohol intake and time taken | Food/drink intake and time taken | How are you feeling? | Medications |
|---|---|---|---|---|
| 4 mugs of coffee and 2 cups of tea throughout the day. Last taken at 9pm | 3 large whiskys before bed at 11pm | Dinner at 7pm. Mince & potatoes and rice pudding | Achy and restless | Simvastatin Paracetamol |
| Reduce caffeine intake, especially later in the day | Reduce alcohol intake before bedtime | Try taking dinner earlier especially if it is a big meal | Review medication for pain | |
Keypoint: Scott and his GP review his diary together and identify ways to improve his sleep.
Scene 5:
Scott is in bed sleeping, he looks rested. The clock shows 3am.
Keypoint: Scott tries his GP’s suggestions and is getting a better night sleep.
If you would like to try a Sleep Diary like Scott you can:
Download the Patient.co.uk Sleep Diary [.pdf, 326 KB]
Used with permission from Patient.co.uk available at, http://www.patient.co.uk/health/sleep-diary (c) © 2015, Egton Medical Information Systems Limited. All Rights Reserved
Something to try
If you like using your smartphone, there are many apps available. You can explore this and see what works for you.
More information
- Visit Moodjuice, NHS Scotland to learn some skills on how to cope with your sleep problems
- NHS inform Sleep – Insomnia
- The sleep council
- NHS Inform – Fatigue