{"id":2382,"date":"2014-09-15T12:55:33","date_gmt":"2014-09-15T12:55:33","guid":{"rendered":"http:\/\/self-help-4-stroke-plugin-upgrade.local\/?p=2382"},"modified":"2017-12-18T09:48:03","modified_gmt":"2017-12-18T09:48:03","slug":"sleeping-techniques","status":"publish","type":"post","link":"https:\/\/www.selfhelp4stroke.org\/?p=2382","title":{"rendered":"Keeping a record"},"content":{"rendered":"

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. <\/p>\n

So how can a sleep diary help you?<\/p>\n

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. <\/p>\n

Let’s look at how Scott used his sleep diary…<\/p>\n

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Scott has problems sleeping following his stroke. Select the arrow keys to see what Scott did to help him sleep.<\/div>\n<\/div>\n
\"Scott\"Scott\"Scott\"Scott\"Scott<\/div>\n
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View text alternative<\/h3>

\nScene 1:<\/strong> 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.”
\nKeypoint:<\/strong> Scott is having difficulty sleeping. (Scott is sitting on the edge of his bed, the clock is showing 3am. Scott looks tired).<\/p>\n

Scene 2:<\/strong> 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.”
\nKeypoint:<\/strong> 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).<\/p>\n

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Scene 3:<\/strong><\/p>\n

Scott\u2019s Sleep Diary<\/h3>\n\n\n\n
Date: 07\/03\/15<\/td>\nBedtime: 11pm<\/td>\nWake time: 3am<\/td>\nDuration of sleep: 4 hours<\/td>\n<\/tr>\n
Number of times awake at night: 2<\/td>\nQuality of sleep: Disturbed<\/td>\n<\/tr>\n<\/table>\n\n\n\n\n
Caffeine \u000bintake and \u000btime taken<\/th>\nAlcohol \u000bintake and \u000btime taken<\/th>\nFood\/drink\u000b intake and \u000btime taken<\/th>\nHow are you feeling?<\/th>\nMedications<\/th>\n<\/tr>\n
4 mugs of coffee and 2 cups of tea throughout the day. Last taken at 9pm<\/td>\n3 large whiskys before bed at 11pm<\/td>\nDinner at 7pm. Mince & potatoes and rice pudding<\/td>\nAchy and restless<\/td>\nSimvastatin
Paracetamol<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Keypoint:<\/strong> Scott fills in his sleep diary.<\/p>\n

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Scene 4:<\/strong> <\/p>\n

Scott\u2019s Sleep Diary<\/h3>\n\n\n\n
Date: 07\/03\/15<\/td>\nBedtime: 11pm<\/td>\nWake time: 3am<\/td>\nDuration of sleep: 4 hours<\/td>\n<\/tr>\n
Number of times awake at night: 2<\/td>\nQuality of sleep: Disturbed<\/td>\n<\/tr>\n<\/table>\n\n\n\n\n\n
Caffeine\u000b intake and\u000b time taken<\/th>\nAlcohol \u000bintake and \u000btime taken<\/th>\nFood\/drink \u000bintake and \u000btime taken<\/th>\nHow are you feeling?<\/th>\nMedications<\/th>\n<\/tr>\n
4 mugs of coffee and 2 cups of tea throughout the day. Last taken at 9pm<\/td>\n3 large whiskys before bed at 11pm<\/td>\nDinner at 7pm. Mince & potatoes and rice pudding<\/td>\nAchy and restless<\/td>\nSimvastatin
Paracetamol<\/td>\n<\/tr>\n
Reduce caffeine intake, especially later in the day<\/td>\nReduce alcohol intake before bedtime<\/td>\nTry taking dinner earlier especially if it is a big meal<\/td>\nReview medication for pain<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Keypoint:<\/strong> Scott and his GP review his diary together and identify ways to improve his sleep.<\/p>\n

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Scene 5:<\/strong>
\nScott is in bed sleeping, he looks rested. The clock shows 3am.
\nKeypoint:<\/strong> Scott tries his GP’s suggestions and is getting a better night sleep.<\/div> <\/div>\n

If you would like to try a Sleep Diary like Scott you can: <\/p>\n

Download the Patient.co.uk Sleep Diary [.pdf, 326 KB] <\/a>
\n\"Patient.co.uk<\/a> Used with permission from Patient.co.uk<\/a> available at, http:\/\/www.patient.co.uk\/health\/sleep-diary<\/a> (c) \u00a9 2015, Egton Medical Information Systems Limited. All Rights Reserved<\/em><\/p>\n

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Something to try<\/h3>\n

If you like using your smartphone, there are many apps available. You can explore this and see what works for you.<\/p><\/div>\n

More information<\/h3>
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