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 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. 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. Daily Sleep Diary
  5. Dr. Susan Kok – Sleep and Menopause
  6. Enjoy Your Nap, But Be Aware of the Pros and Cons
  7. Eyes Wide Shut: How Caffeine Can Affect Your Sleep
  8. Healthier Sleep In Adults
  9. Healthy Sleep Tips for Women
  10. How A Sleep Diary Can Transform How You Feel
  11. How To Sleep Better During Menopause
  12. Insomnia: How You Can Treat Insomnia Yourself
  13. Mayo Clinic Minute: Help With Hot Flashes Due To Menopause [+ Video Courtesy: Mayo Clinic News Network]
  14. Mayo Clinic Minute: Lifestyle Changes To Manage Menopause Symptoms [+ Video Courtesy: Mayo Clinic News Network]
  15. Menopause & Sleep With Dr Sonia Davison [Podcast]
  16. Menopause and Insomnia
  17. Sleep Calculator
  18. Sleep Diary
  19. Sleep Tea
  20. Sleep Tips: 6 Steps To Better Sleep
  21. Sleep and Persistent Pelvic Pain Fact Sheet
  22. Sleep and Tiredness: How To Get To Sleep – Keep A Sleep Diary
  23. Sleep and Your Health: What can I try at home to help me sleep better?
  24. Sleep.org
  25. Symptoms & Diagnosis: RLS Symptom Diary
  26. Try These 6 Steps for Better Sleep
  27. Tuesday Tips: How Aging Really Affects Your Sleep [+ Video]
  28. Tuesday Tips: How To Break Up With Your Social Network At Bedtime [+ Video Courtesy: Mayo Clinic News Network]
  29. What Makes A Good Night’s Sleep?
  30. What To Do When Anxiety Affects Your Sleep
  31. Women & Sleep: A Guide for Better Sleep
  32. Women’s Health Week: Slumber Party!
  33. 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 and Tiredness: How To Get To Sleep – Keep A Sleep Diary. Page Last Reviewed: 22 July 2019. NHS  https://www.nhs.uk/live-well/sleep-and-tiredness/how-to-get-to-sleep/#keep-a-sleep-diary Accessed: 20 September 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: 20 September 2021
  3. Sleep and Tiredness: How To Get To Sleep – Keep A Sleep Diary. Page Last Reviewed: 22 July 2019. NHS https://www.nhs.uk/live-well/sleep-and-tiredness/how-to-get-to-sleep/#keep-a-sleep-diary Accessed: 20 September 2021
  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: 20 September 2021
  5. Healthy Sleep Tips for Women: Sleep Tips for Women – Avoid or Reduce Your Caffeine, Alcohol, and Nicotine Intake. Updated: 15 June 2021. Sleep Foundation https://www.sleepfoundation.org/women-sleep/healthy-sleep-tips-women Accessed: 20 September 2021
  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: 20 September 2021
  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: 20 September 2021

Topic Last Updated: 20 September 2021 – Topic Last Reviewed: 20 September 2021
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