Sleep Pattern

“It can be a good idea to keep a sleep diary. It may uncover lifestyle habits or daily activities that contribute to your sleeplessness”.1

Umbrella
What may the Sleep Umbrella include?

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

  • 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:

Sleep Pattern

“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 and Tiredness: How To Get To Sleep – Keep A Sleep Diary the (United Kingdom) NHS (National Health Service) elaborate on:

“It can be a good idea to keep a sleep diary. It may uncover lifestyle habits or daily activities that contribute to your sleeplessness.

If you see your GP or a sleep expert they will probably ask you to keep a sleep diary to help them diagnose your sleep problems.

A sleep diary can also reveal underlying conditions that explain your insomnia, such as stress or medicine”.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. NSF Official Sleep Diary [National Sleep Foundation, United States]

Triggers

What triggers may result in insufficient sleep?

In Healthy Sleep Tips for Women: Avoid Stimulating Substances Close To Bedtime the (United States) SleepFoundation.org elaborate on:

Sleep Pattern Sleep Pattern Sleep Pattern Sleep Pattern Sleep Pattern Sleep Pattern Sleep Pattern Sleep Pattern Sleep Pattern Sleep Pattern Sleep Pattern Sleep Pattern Sleep Pattern
Sleep Pattern

Sleep Pattern

Sleep Pattern

Sleep Pattern

Sleep Pattern
“Caffeine, alcohol, and nicotine can make it difficult to fall or stay asleep. Depending on how your body absorbs caffeine, it can be helpful to avoid caffeine in the late-afternoon/evening”.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. Enjoy Your Nap, But Be Aware of the Pros and Cons
  4. Eyes Wide Shut: How Caffeine Can Affect Your Sleep
  5. Healthy Sleep Tips for Women
  6. How A Sleep Diary Can Transform How You Feel
  7. How To Sleep Better During Menopause
  8. Insomnia: How You Can Treat Insomnia Yourself
  9. Menopause and Insomnia
  10. NSF Official Sleep Diary [National Sleep Foundation, United States]
  11. NSF Tool To Get the Right Amount of Sleep [National Sleep Foundation, United States]
  12. Sleep Tips: 6 Steps To Better Sleep
  13. Sleep and Tiredness: How To Get To Sleep – Keep A Sleep Diary
  14. Sleep and Your Health: What can I try at home to help me sleep better?
  15. Sleep.org
  16. Symptoms & Diagnosis: RLS Symptom Diary
  17. Try These 6 Steps for Better Sleep
  18. Tuesday Tips: How Aging Really Affects Your Sleep [+ Video]
  19. Tuesday Tips: How To Break Up With Your Social Network At Bedtime [+ Video Courtesy: Mayo Clinic News Network]
  20. What Makes A Good Night’s Sleep?
  21. What To Do When Anxiety Affects Your Sleep
  22. Women & Sleep: A Guide for Better Sleep

Sources

Where may I find the Sources quoted?

You may find the Sources quoted at:

Sources

  1. Sleep and Tiredness: How To Get To Sleep – Keep A Sleep Diary. Page Last Reviewed: 22 July 2019. NHS (National Health Service) https://www.nhs.uk/live-well/sleep-and-tiredness/how-to-get-to-sleep/#keep-a-sleep-diary Accessed: 14 February 2021
  2. Menopause and Sleep Problems. 2015:1. North American Menopause Society https://www.menopause.org/docs/default-source/2015/mn-sleep-problems.pdf Accessed: 14 February 2021
  3. Sleep and Tiredness: How To Get To Sleep – Keep A Sleep Diary. Page Last Reviewed: 22 July 2019. NHS (National Health Service) https://www.nhs.uk/live-well/sleep-and-tiredness/how-to-get-to-sleep/#keep-a-sleep-diary Accessed: 14 February 2021
  4. How A Sleep Diary Can Transform How You Feel. 24 April 2019. Mayo Clinic https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/how-a-sleep-diary-can-transform-how-you-feel/art-20342128 Accessed: 14 February 2021
  5. How A Sleep Diary Can Transform How You Feel. 24 April 2019. Mayo Clinic https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/how-a-sleep-diary-can-transform-how-you-feel/art-20342128 Accessed: 14 February 2021
  6. Healthy Sleep Tips for Women: Avoid Stimulating Substances Close To Bedtime. SleepFoundation.org https://sleepfoundation.org/sleep-news/healthy-sleep-tips-women Accessed: 14 February 2021
  7. 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: 14 February 2021

Topic Last Updated: 14 February 2021 – Topic Last Reviewed: 14 February 2021
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