Keeping a Sleep Journal

Download the sleep journal at the right sidebar of this page. Fill it in each day, if you forget some information on a given day, that's OK- but try to fill in as much as possible. After a few weeks, you can look for patterns in your sleep. For example, you may notice on nights that you ate after midnight, you woke up more times during the night; therefore you might want to tavoid eating so late. Locating these patterns can help you and your doctor inprove your sleep.

During the day, keep track of the following:

• What time did you wake up today?
• How many total hours did you sleep?
• How rested did you feel when you woke up? (Try using a scale of 1 to 5)
• Did you exercise today? When?
• Did you nap during the day? When?
• Did you consume any alcohol, caffeine, or nicotine? When? How much?
• Did you take any other medications or drugs in the evening? When? What type?
• What time did you eat?

And at night, keep track of the following:

• What time did you go to sleep?
• How long did it take to fall asleep?
• How many times did you wake up during the night?
• What caused you to wake up during the night?