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Adults in the United States aren't getting enough 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.

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Use a sleep journal -

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.

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What is a sleep journal? -

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.

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What is a sleep journal? -

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. 

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Use a sleep journal template -

Search online for free downloadable sleep journal templates for an easy way to document your sleep information.

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How to use a sleep journal -

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.

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How to use a sleep journal -

You may also wish to report your bedtime, wake time, sleep quality level, time it takes to fall asleep, and any night awakenings.

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When do you need to use a sleep journal? -

It's best to track your sleep information right before bed and shortly after waking up in the morning.

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When to see a doctor if you have trouble sleeping -

The National Sleep Foundation says chronic insomnia involves having trouble sleeping at least three nights per week for at least three months.

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When to see a doctor if you have trouble sleeping -

Any time sleep problems interfere with your daily activities, don't hesitate to get in touch with a medical professional.

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Symptoms -

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.

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Sleep deprivation -

Sleep problems, particularly sleep deficiency, are linked to chronic health issues such as heart disease, kidney disease, high blood pressure, and diabetes.

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What does a sleep journal do? -

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.

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How much sleep do I need to feel rested? -

The National Sleep Foundation recommends adults get between seven and nine hours of sleep a night.

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Is 12 hours of sleep too much? -

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.

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How to ensure you get the best night's sleep possible -

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).

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Eliminate outside noise -

Ensure your sleep environment is quiet and peaceful. Consider using earplugs or other noise-canceling devices.

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Keep the room dark -

Use blackout curtains or a sleep mask to block out daylight while you sleep.

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Keep your sleep space tidy -

Clean your sheets and blankets regularly and ensure your bed is made each morning.

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Try scent therapy -

Use a diffuser with essential oils like lavender or chamomile to create a relaxing aroma in your bedroom.

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Creating a nighttime routine -

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.

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Morning practices -

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.

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Keep your sleep journal by your bed -

Keep your sleep journal by your bed so you remember to fill it in consistently.

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Other methods of tracking sleep: Actigraphy -

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.

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Sleep studies -

Sleep studies, or polysomnography, are conducted in a specialized clinic and are necessary to diagnose some sleep disorders.

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Sleep questionnaires -

Sleep questionnaires involve subjective evaluations of sleep but without the detail of a sleep journal.

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Sleep-tracking apps -

In 2023, a small study found that people who used sleep-tracking apps consistently reported their sleep habits.

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Sleep journals and children -

Sleep journals can be used to find triggers or causes for common children's sleep issues, such as sleepwalking, nightmares, or night terrors.

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Be honest when filling in the diary -

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

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