Transcription of Daily Sleep Diary - NHS
1 Daily Sleep Diary Complete the Diary each morning ( Day 1 will be your first morning). Don t worry too much about giving exact answers, an estimate will do. Your Name_____ The date of Day 1_____ Enter the Weekday (Mon, Tues, Wed, etc.) Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 1 At what time did you go to bed last night? 2 After settling down, how long did it take you to fall asleep? 3 After falling asleep, about how many times did you wake up in the night? 4 After falling asleep, for how long were you awake during the night in total? 5 At what time did you finally wake up? 6 At what time did you get up? 7 How long did you spend in bed last night (from first getting in, to finally getting up) 8 How would you rate the quality of your Sleep last night?
2 1 2 3 4 5 V. Poor V. Good Products con ta ini ng caf fei ne (t ea, cof fee, cocoa,chocolate, soft drink s, etc.)should be dis co ntin ued at least 4 hoursbefore bedti me. Caffeineis astim ul an t an d ca n ke ep you d ni co tin e (i nclu ding nicot ine patchesor chewing gum, et c) an hourbef or e bed timeand whe n wak ing at nig ht. Nic ot ine is also a sti mul ant .Avoi d al co ho l around be dt ime becauseal though it can pr omotesleepatfirs t, it ca n dis rup t sle ep laterin the ni ght .Avoi d eati ng a large me al im me di at ely beforebedti me, alt hou gh a lig htsnackma y be ben ef ici to do re gu la r (e ven mil d) physicalexer ci se if you are abl e, but avoi d doi ngthi s in th e 2 hours befo re bedt be dr oom calm and tidy.
3 Sel ect a matt ress, sheet s, and pi ll ows thatar e comf orta bl d making yo ur bedroom too hot or too col be dr oom quie t and dark enedduri ng the nig ht, but try to spendsom e timein dayl ig ht (o r brightarti fic ial li ght) duri ng the r be dr oom ma in ly for sleeping; try to av oi d wat chingtel evi sion,lis teni ng to th e rad io, or eat ing in you r bedr to keep re gul ar ti me s for going to bed and gett ing RulesforImprovedSle ep Hygi en e12345678910If you haveprobl ems sl ee pi ng , th en it is im portantthat you practise meansdoi ng thingswhic h are kno wn to impr ove sl ee p, and av oidi ng thosethi ngswh ich are kn own to distu rb slee p.
4 He re are 10 thingsyou shouldknow aboutget ting bett ersleep;eachof thesepoi nts is ba se d on scientific research,and coul d hel p you to get themo st out of your ,thi s adviceap pl ies on ly if yo u havea sleepprobl em:Som ni a Ada pta ti on: KevinMor gan, BeverleyDavid, Cla ire Gas co igne (2 00 7). Clin ic al Sl eep Re se archUn it Lo ughb orou gh Un ive rs ity UK
