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Sleep studies, or polysomnography, are conducted in a specialized clinic and are necessary to diagnose some sleep disorders.
Keep your sleep journal by your bed so you remember to fill it in consistently.
Actigraphy is a method of monitoring human rest and activity cycles. It's often recommended when doctors are trying to identify a sleep problem as it offers more objective data than a sleep diary.
Sleep journals can be used to find triggers or causes for common children's sleep issues, such as sleepwalking, nightmares, or night terrors.
Sleep problems, particularly sleep deficiency, are linked to chronic health issues such as heart disease, kidney disease, high blood pressure, and diabetes.
Sleep questionnaires involve subjective evaluations of sleep but without the detail of a sleep journal.
Speak to your doctor if you experience excessive daytime sleepiness, snoring that involves choking or gasping, or impaired thinking or physical performance during the day.
Use a diffuser with essential oils like lavender or chamomile to create a relaxing aroma in your bedroom.
In the evening, avoid heavy meals as you near bedtime and the use of electronics an hour before you head to bed to get a better night's rest.
Clean your sheets and blankets regularly and ensure your bed is made each morning.
Use blackout curtains or a sleep mask to block out daylight while you sleep.
Ensure your sleep environment is quiet and peaceful. Consider using earplugs or other noise-canceling devices.
An ideal sleep environment can help improve sleep quality. Maintain a cool bedroom temperature and keep your thermostat between 65 and 68 degrees Fahrenheit (18.3 and 20 degrees Celcius).
A sleep journal can provide insights into what's influencing your sleep. When used for longer than one week, you'll be able to highlight patterns or connections you might not usually notice.
Getting 12 hours of sleep is more than the National Sleep Foundation's recommendation. Speak with your healthcare provider if you sleep this much regularly yet still feel tired during the day.
The National Sleep Foundation recommends adults get between seven and nine hours of sleep a night.
Any time sleep problems interfere with your daily activities, don't hesitate to get in touch with a medical professional.
The National Sleep Foundation says chronic insomnia involves having trouble sleeping at least three nights per week for at least three months.
In 2023, a small study found that people who used sleep-tracking apps consistently reported their sleep habits.
It's best to track your sleep information right before bed and shortly after waking up in the morning.
In general, you should track elements such as total sleep hours per 24-hour period, sleepiness level throughout the day, amount of caffeine consumed, and daily medications in your sleep journal.
Search online for free downloadable sleep journal templates for an easy way to document your sleep information.
You may also wish to report your bedtime, wake time, sleep quality level, time it takes to fall asleep, and any night awakenings.
It's up to you how you complete your sleep journal. You may wish to write in full sentences or paragraphs describing sleep patterns or create a graph or chart.
While you can purchase diaries dedicated to tracking sleep, a sleep journal doesn't have to be fancy. It can be any physical or digital record of your sleep.
According to the Centers for Disease Control and Prevention, approximately one in three adults in the US reported not getting enough rest or sleep every day.
If you find yourself having difficulty falling or staying asleep, use a sleep journal for at least a week to identify patterns affecting your rest.
Be honest when filling in the diary as you won't be able to figure out strategies to help improve your sleep if the information isn't accurate.
Sources: (Healthline) (Sleep Foundation)
See also: Here's why people die in their sleep
Morning practices, such as waking up around the same time each day and skipping coffee in the late afternoon, can help enhance the benefits of healthy nighttime habits.
A regular good night's sleep improves brain performance, mood, and overall health. But sometimes, we find ourselves experiencing restless slumber, which can lead to many physical and mental health problems, including heart issues. It can be difficult to identify what's causing broken sleep, so keeping a journal comes in handy to document sleeping habits. If sleep difficulties persist, you can use your journal to develop a treatment plan with a doctor or sleep specialist.
Keen to discover more about sleep journals? Click through this gallery now.
What a sleep journal is, and when to use one
Identify problems affecting your rest
LIFESTYLE Bedtime
A regular good night's sleep improves brain performance, mood, and overall health. But sometimes, we find ourselves experiencing restless slumber, which can lead to many physical and mental health problems, including heart issues. It can be difficult to identify what's causing broken sleep, so keeping a journal comes in handy to document sleeping habits. If sleep difficulties persist, you can use your journal to develop a treatment plan with a doctor or sleep specialist.
Keen to discover more about sleep journals? Click through this gallery now.