“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

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:

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”.5

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:

“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:

Links

Where may I find Links related to Sleep Pattern?

Your Country may have Links similar to:

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://sleepeducation.org/resources/sleep-diary/ Accessed: 21 October 2022
  2. Menopause and Sleep Problems. 2015:1. North American Menopause Society https://www.menopause.org/docs/default-source/2015/mn-sleep-problems.pdf Accessed: 21 October 2022
  3. Sleep Diary. American Academy of Sleep Medicine https://sleepeducation.org/resources/sleep-diary/ Accessed: 21 October 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: 21 October 2022
  5. 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: 21 October 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: 21 October 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: 21 October 2022
Topic Last Updated: 06 November 2022 – Topic Last Reviewed: 21 October 2022

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