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

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”.2

In Sleep: About Sleep – What To Do: the (United States] Centers for Disease Control and Prevention explain:

“Better sleep habits can help you get a good night’s sleep. Habits that can improve your sleep include:

    Going to bed and getting up at the same time every day

  • Keeping your bedroom quiet, relaxing, and at a cool temperature
  • Turning off electronic devices at least 30 minutes before bedtime
  • Avoiding large meals and alcohol before bedtime
  • Avoiding caffeine in the afternoon or evening
  • Exercising regularly and maintaining a healthy diet”.3

Triggers

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:

Sleep Pattern

Sleep Pattern Sleep Pattern Sleep Pattern Sleep Pattern

 

 

 

  • “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”.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 A-Z 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.

New or Updated

  1. BMS TV: Sleep
  2. Better Sleep In 6 Steps
  3. Common Causes of Night Sweats and How To Fix Them
  4. Consumer Video and Podcast Series: 2023 Consumer Videos and Podcasts – NAMS 2023 Nonhormone Therapies Position Statement for Bothersome Menopause Symptoms
  5. Consumer Video and Podcast Series: 2023 Consumer Videos and Podcasts – New FDA-Approved Nonhormone Option for the Treatment of Hot Flashes
  6. Consumer Video and Podcast Series: 2024 Consumer Videos and Podcasts – Preparing for Your Menopause Health Care Visit
  7. Could You Have Sleep Apnea Without Knowing It?
  8. Does Menopause Cause Insomnia and Sleeplessness?
  9. Dr. Susan Kok – Sleep and Menopause
  10. Enjoy Your Nap, But Be Aware of the Pros and Cons
  11. Eyes Wide Shut: How Caffeine Can Affect Your Sleep
  12. Healthier Sleep In Adults
  13. Healthy Sleep Tips for Women
  14. Hot Flashes
  15. How Long Will I Have Hot Flashes and What Causes Them?
  16. How To Become A Morning Person
  17. How To Find Relief for Hot Flashes At Night
  18. How To Get the Most Out of Napping
  19. I Forgot To Ask the Doctor – E9: The Menopause: Can Every Woman That Wants It Have HRT?
  20. Insomnia: How You Can Treat Insomnia Yourself
  21. Mayo Clinic Minute: Help With Hot Flashes Due To Menopause [+ Video]
  22. Mayo Clinic Minute: How Lifestyle Changes May Help Manage Menopause Symptoms [+ Video]
  23. Mayo Clinic Minute: How Losing An Hour of Sleep Can Affect Your Body [+ Video]
  24. Mayo Clinic Minute: Managing Sleep During Menopause [+ Video]
  25. Mayo Clinic Minute: Tips for Better Sleep [+ Video]
  26. Mayo Clinic Q and A: 5 Ways To Get Better Sleep
  27. Menopause & Sleep With Dr Sonia Davison [Podcast]
  28. Menopause Map: Downloadable Resources – My Personal Path Print Tools: Questions for Your Health Care Provider
  29. Menopause Map: Downloadable Resources – My Personal Path Print Tools: Relaxation Techniques
  30. Menopause Map: Downloadable Resources – My Personal Path Print Tools: Symptom TrackerSleep Pattern
  31. Menopause Signs and Symptoms
  32. Menopause Treatments: What Works, What Doesn’t
  33. Menopause and Insomnia
  34. Menopause and Sleep
  35. Menopause: Things You Can Do
  36. Mymenoplan.org [My Menoplan, United States]
  37. Menopause: Understanding the Changes and Finding Relief | Dr Susan Davis | The Proof Podcast EP 256
  38. National Center for Complementary and Integrative Health: Herbs At A Glance
  39. National Center for Complementary and Integrative Health: How Safe Is This Product or Practice?
  40. Navigating Menopause: Expert Insights and Solutions | Dr Susan Davis | The Proof Podcast EP 245
  41. Nonhormone Treatments for Hot Flashes and Night Sweats
  42. Perimenopause
  43. Perimenopause
  44. Persistent Pelvic Pain and Sleep
  45. Sleep Calculator
  46. Sleep Diary
  47. Sleep Hygiene: 7 Tips for A Better Bedtime Routine
  48. Sleep Tea
  49. Sleep Tips: 6 Steps To Better Sleep
  50. Sleep and Your Health: What can I try at home to help me sleep better?
  51. Sleep, Food, Exercise, Stress: Why Working on One of These Can Improve the Others
  52. Sleep.org
  53. Sleep: About Sleep
  54. Sleep: About Sleep – What To Do
  55. Symptoms & Diagnosis: RLS Symptom Diary
  56. The Truth About Menopause Supplements | Dr Sarah Berry
  57. Therapy for the Effects of Menopause
  58. Tips To Help Manage Menopause Symptoms
  59. Try These 6 Steps for Better Sleep
  60. Tuesday Tips: How Aging Really Affects Your Sleep [+ Video]
  61. Video Series-2023: NAMS 2023 Nonhormone Therapies Position Statement for Bothersome Menopause Symptoms
  62. Video Series-2023: New FDA-Approved Nonhormone Option for the Treatment of Hot Flashes
  63. Videos and Podcasts: Videos – A Simple Approach To Menopause: The Menopause Quick Six (www.MQ6.ca)
  64. Webinars: Previous – To Sleep, Perchance To Dream
  65. What Makes A Good Night’s Sleep?
  66. What To Do When Anxiety Affects Your Sleep
  67. What To Eat When You Have Hot Flashes?
  68. Why Am I Still Tired After A Good Night’s Sleep?
  69. Why You Should Limit Alcohol Before Bed for Better Sleep
  70. Women & Sleep: A Guide for Better Sleep
  71. Worldsleepday.org

Sources

Where may I find the Sources quoted?

You may find the Sources quoted at:

Sources

  1. Sleep Diary. Updated March 2021. American Academy of Sleep Medicine https://sleepeducation.org/resources/sleep-diary/ Accessed: 04 August 2024
  2. Sleep Diary. Updated: March 2021. American Academy of Sleep Medicine https://sleepeducation.org/resources/sleep-diary/ Accessed: 04 August 2024
  3. Sleep: About Sleep – What To Do. 15 May 2024. Centers for Disease Control and Prevention https://www.cdc.gov/sleep/about/ Accessed: 04 August 2024
  4. 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: 04 August 2024
Topic Last Updated: 05 November 2024 – Topic Last Reviewed: 04 August 2024

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