Keeping a sleep diary
A sleep diary is the basic tool for investigating and treating insomnia. It reveals your own rhythm, your actual sleep time and the things that affect your sleep far more reliably than memory. This guide shows how to keep and interpret a diary.
You will need
- A paper sleep diary template or a spreadsheet
- A pen on your bedside table
- A calendar
- 5 minutes every morning
Steps
Get a ready-made template
You can find ready-made sleep diary templates, for example, in Terveyskylä's Sleep Hub (Unitalo) and at Mielenterveystalo. You can also make your own spreadsheet.
Decide on the tracking period
Record every morning
Add the day's details
Calculate your sleep time
Calculate your sleep efficiency
Look for connections
Take the diary to your appointment
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