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. 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).
4 Clin ic al Sl eep Re se archUn it Lo ughb orou gh Un ive rs ity UK
