“A sleep diary allows you to record
when you went to bed, woke during the night,
and woke in the morning.”.1
What may the Sleep Umbrella include?
Depending on the Source (DotS) this Umbrella may include:
- Sleep Diary/Journal/Log
- Sleep Pattern
- Sleep Routine
Look for A Pattern
How may I Look for A Pattern with my sleep?
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”.2
What triggers may result in insufficient sleep?
In Sleep Problems and Menopause: What Can I Do? Getting A Good Night’s Sleep During the Menopausal Transition the (United States) National Institute on Aging elaborate on:
- “Exercise at regular times each day but not close to bedtime
- Avoid eating large meals close to bedtime
- Stay away from caffeine (found in many coffees, teas, and chocolate) late in the day
- Remember, alcohol won’t help you sleep. Even small amounts make it harder to stay asleep”.3
Alcohol or Not
Can alcohol result in insufficient sleep?
In Alcohol and Sleep: Why You Should Avoid Alcohol Just Before Bedtime Drinkaware.co.uk explain:
Giving your body time to process the alcohol you’ve drunk before you go to bed can improve the quality of your sleep.
On average it takes your body an hour to process one unit, but this can vary widely from person to person. And the more you drink, the longer it takes – so, six units of alcohol would take the average person six hours to process”.4
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.
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
Where may I find Links related to Sleep Pattern?
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- Tuesday Tips: How Aging Really Affects Your Sleep [+ Video]
- Video Series-2022: Perimenopause, Signs, Symptoms, and Solutions
- Webinars: Previous – To Sleep, Perchance To Dream
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- Women & Sleep: A Guide for Better Sleep
Where may I find the Sources quoted?
You may find the Sources quoted at:
- Sleep Diary. Updated March 2021. American Academy of Sleep Medicine https://sleepeducation.org/resources/sleep-diary/ Accessed: 24 April 2023
- Sleep Diary. Updated: March 2021. American Academy of Sleep Medicine https://sleepeducation.org/resources/sleep-diary/ Accessed: 24 April 2023
- Sleep Problems and Menopause: What Can I Do? Getting A Good Night’s Sleep During the Menopausal Transition. Content Reviewed: 30 September 2021. National Institute on Aging https://www.nia.nih.gov/health/sleep-problems-and-menopause-what-can-i-do Accessed: 24 April 2023
- Alcohol and Sleep: Why You Should Avoid Alcohol Just Before Bedtime. Last Reviewed: 01 November 2022. Drinkaware.co.uk https://www.drinkaware.co.uk/check-the-facts/health-effects-of-alcohol/effects-on-the-body/alcohol-and-sleep Accessed: 24 April 2023