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What should I include in a sleep diary?

A sleep diary should include the time you got into bed, how long it took you to fall asleep, the quality of your sleep, etc. In this video, I will discuss the important information you should record in a sleep journal. 
Monitoring your sleep progress when changing sleep habits really translates into creating a sleep log, or diary. Whether it's a notebook, a calendar, or a handheld computer, make sure you monitor the following categories:
  • The time you went to bed
  • How sleepy you felt when you went to bed -- use a 0-10 scale, with 0 being "not sleepy at all" and 10 being "extremely sleepy"
  • In the morning, note the time you woke up (not what time you got out of bed).
  • How refreshed/rested you felt -- use the same 0-10 scale, with 0 being "not rested at all" and 10 being "extremely rested"
  • How many times you remember waking up during the night and approximately how long you were awake
Living SMART: Five Essential Skills to Change Your Health Habits Forever

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Living SMART: Five Essential Skills to Change Your Health Habits Forever

The myriad of books and programs that encourage people to stop smoking, get organized, spend less, or exercise more tend to focus on what or why to change, but rarely explain how to change. Living...
Dr. Mehmet Oz, MD
Cardiology (Cardiovascular Disease)

Elements of a daily sleep diary include:

  • What you are doing before bed
  • The time you went to bed
  • When you woke up
  • How long it took you to fall asleep
  • What time you awoke
  • The time you spend napping during the day

Sleep specialists say that good sleep hygiene can improve sleep in almost everyone. The goal is to trade bad habits for ones that work a lot better.

 


This content originally appeared on doctoroz.com

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.