Sleep Pattern

“A sleep diary allows you to record
when you went to bed, woke during the night,
and woke in the morning.”.1

Umbrella
What may the Sleep Umbrella include?

Depending on the Source (DotS) this Umbrella may include:

  • Sleep Diary/Journal/Log
  • Sleep Pattern
  • Sleep Routine

Perimenopause

Is there an association between perimenopause and sleep?

On page one in Menopause and Sleep Problems the North American Menopause Society elaborate on:

“During the menopause transition, you may find that you have more trouble falling asleep, staying asleep, or waking up feeling refreshed”.2

Look for A Pattern

How may I Look for A Pattern with my sleep?Sleep Pattern

In Sleep Diary the American Academy of Sleep Medicine’s (AASM) Sleep Education website, the AASM elaborate on:

“A sleep diary is a useful way to track your sleep at home. A typical sleep diary covers a two-week period. It is most effective when you complete it daily.

A sleep diary allows you to record when you went to bed, woke during the night, and woke in the morning. This will help you understand your sleep pattern and how much sleep you’re getting. It also will show how often you have disrupted sleep.

A sleep diary also will help you note certain activities that can affect your sleep. You will track the time of day when you exercise, nap, or take a medication. You also will record the time when you have caffeine or alcohol.

This information will give your health care provider an overview of your sleep schedule. It also may reveal other factors that are causing a sleep problem. Examples include drinking caffeine or taking naps late in the day”.3

Who is a GP?

DotS and/or DotC (Depending on the Country) a GP may be a qualified and registered general practitioner, a medical practitioner, a medical doctor or a doctor.

In How A Sleep Diary Can Transform How You Feel the (United States) Mayo Clinic elaborate on:

“To learn what’s keeping you up at night and robbing your resiliency, do a little reflection (on paper) for about two weeks. You may be surprised by what you learn.

Here is what to track in your “sleep diary.”

  • The time you went to bed
  • The time you actually fell asleep, if known
  • How many times you woke up during the night
  • How long, each time, it took you to fall back asleep
  • The time you woke up in the morning
  • How many naps you took that day, and how long each lasted
  • The medications you used
  • How much caffeine or alcohol you drank”.4

Sleep Diary

Where may I find a sleep diary?

Your Country may have Links similar to:

Sleep Diary Links

  1. How A Sleep Diary Can Transform How You Feel
  2. Sleep Diary

Triggers

What triggers may result in insufficient sleep?

In Healthy Sleep Tips for Women: Sleep Tips for Women – Avoid or Reduce Your Caffeine, Alcohol, and Nicotine Intake the (United States) Sleep Foundation elaborate on:

Sleep Pattern
Sleep Pattern Sleep Pattern Sleep Pattern Sleep Pattern

 

 

 

“Caffeine, alcohol, and nicotine can all negatively impact sleep. Caffeine stays in your system longer than you may think, disrupting sleep as late as six hours after your last cup”.5

In Alcohol and Sleep: Why You Should Avoid Alcohol Just Before Bedtime Drinkaware.co.uk explain:

“If you are drinking alcohol, try to avoid it too close to bedtime. Give your body time to process the alcohol you’ve drunk before you try to sleep – on average it takes an hour to process one unit, but this can vary widely from person to person”.6

Health Care Provider

What if I would like help to look for a pattern with my sleep?

If you would like help to look for a pattern with your sleep, it may be in your best interest to choose to talk to your health care provider about this. Together you can identify any patterns, discuss your options and if required, agree on who may be the most appropriate health care provider to help you.

In How A Sleep Diary Can Transform How You Feel the Mayo Clinic note:

“Reviewing this information on your own may reveal some unexpected sleep barriers. Reviewing your diary with a doctor will help you work together to improve your sleep habits and boost your overall health and resiliency”.7

Health Topics A-Z

Where may I find Health Topics related to Sleep Pattern?

In Health Topics A-Z you may find:

Health Topics A-Z

Links

Where may I find Links related to Sleep Pattern?

Your Country may have Links similar to:

Links

This Links List to third party websites is neither comprehensive nor exhaustive. Inclusion on this Links List does not imply endorsement or recommendation. Non-inclusion on this Links List does not imply non-endorsement or non-recommendation. Third party websites are not under the control of Meno Martha International Menopause Directory. Third party websites may contain explicit medical images and/or sexual references. Please read Meno Martha International Menopause Directory’s Links Policy before proceeding to a Link. Please contact Webmaster if you experience a problem with a Link.

  1. Alcohol and Sleep
  2. Better Sleep In 6 Steps
  3. Common Causes of Night Sweats and How To Fix Them
  4. Consumer Health: Daylight Saving Time and Sleep
  5. Consumer Health: Daylight Saving Time Change Can Disrupt Your Good Night’s Sleep
  6. Daily Sleep Diary
  7. Dr. Susan Kok – Sleep and Menopause
  8. Enjoy Your Nap, But Be Aware of the Pros and Cons
  9. Eyes Wide Shut: How Caffeine Can Affect Your Sleep
  10. Healthier Sleep In Adults
  11. Healthy Sleep Tips for Women
  12. How A Sleep Diary Can Transform How You Feel
  13. Insomnia: How You Can Treat Insomnia Yourself
  14. Mayo Clinic Minute: Help With Hot Flashes Due To Menopause [+ Video Courtesy: Mayo Clinic News Network]
  15. Mayo Clinic Minute: How Lifestyle Changes May Help Manage Menopause Symptoms [+ Video Courtesy: Mayo Clinic News Network]
  16. Menopause & Sleep With Dr Sonia Davison [Podcast]
  17. Menopause Map: Downloadable Resources – My Personal Path Print Tools: Relaxation Techniques
  18. Menopause Map: Downloadable Resources – My Personal Path Print Tools: Questions for Your Health Care Provider
  19. Menopause Map: Downloadable Resources – My Personal Path Print Tools: Symptom TrackerSleep Pattern
  20. Menopause Signs and Symptoms
  21. Menopause and Insomnia
  22. Menopause and Sleep
  23. Ready To ‘Spring Forward’? Ease Into the Time Change With These 9 Health Tips
  24. Sleep Calculator
  25. Sleep Diary
  26. Sleep Tea
  27. Sleep Tips: 6 Steps To Better Sleep
  28. Sleep and Persistent Pelvic Pain Fact Sheet
  29. Sleep and Your Health: What can I try at home to help me sleep better?
  30. Sleep.org
  31. Symptoms & Diagnosis: RLS Symptom Diary
  32. Try These 6 Steps for Better Sleep
  33. Tuesday Tips: How Aging Really Affects Your Sleep [+ Video]
  34. Tuesday Tips: How To Break Up With Your Social Network At Bedtime [+ Video Courtesy: Mayo Clinic News Network]
  35. Video Series-2021 – How Menopause Symptoms Can Affect Your Quality of Life
  36. Video Series-2022: Perimenopause, Signs, Symptoms, and Solutions
  37. What Makes A Good Night’s Sleep?
  38. What To Do When Anxiety Affects Your Sleep
  39. Women & Sleep: A Guide for Better Sleep
  40. Women’s Health Week: Slumber Party!
  41. Women’s Health Week: Slumber Party! Podcast: Rest Easy!

Sources

Where may I find the Sources quoted?

You may find the Sources quoted at:

Sources

  1. Sleep Diary. American Academy of Sleep Medicine https://www.nhs.uk/live-well/sleep-and-tiredness/how-to-get-to-sleep/#keep-a-sleep-diary Accessed: 31 July 2022
  2. Menopause and Sleep Problems. 2015:1. North American Menopause Society https://sleepeducation.org/resources/sleep-diary/ Accessed: 31 July 2022
  3. Sleep Diary. American Academy of Sleep Medicine https://www.nhs.uk/live-well/sleep-and-tiredness/how-to-get-to-sleep/#keep-a-sleep-diary Accessed: 31 July 2022
  4. How A Sleep Diary Can Transform How You Feel. 02 March 2021. Mayo Clinic https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/how-a-sleep-diary-can-transform-how-you-feel/art-20342128 Accessed: 31 July 2022
  5. Healthy Sleep Tips for Women: Sleep Tips for Women – Avoid or Reduce Your Caffeine, Alcohol, and Nicotine Intake. Updated: 22 April 2022. Sleep Foundation https://www.sleepfoundation.org/women-sleep/healthy-sleep-tips-women Accessed: 31 July 2022
  6. Alcohol and Sleep: Why You Should Avoid Alcohol Just Before Bedtime. Drinkaware.co.uk https://www.drinkaware.co.uk/check-the-facts/health-effects-of-alcohol/effects-on-the-body/alcohol-and-sleep Accessed: 31 July 2022
  7. How A Sleep Diary Can Transform How You Feel. 02 March 2021. Mayo Clinic https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/how-a-sleep-diary-can-transform-how-you-feel/art-20342128 Accessed: 31 July 2022
Topic Last Updated: 31 July 2022 – Topic Last Reviewed: 31 July 2022

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