After your visit
Trouble Sleeping? Keep a Useful Sleep Diary
A sleep diary can help your clinician understand the difference between time in bed and time asleep. Estimates are enough; you do not need to watch the clock all night or buy a tracking device. Record a typical stretch of days, including days off.
What to do next
- For one to two weeks, note bedtime, estimated time to fall asleep, awakenings, and final waking time.
- Record naps, caffeine, alcohol, exercise, and medicines that may affect sleep.
- Describe daytime sleepiness and how sleep difficulties affect work, driving, or mood.
- Tell the clinician about loud snoring, waking gasping, or an irregular work schedule.
When to contact your care team
Do not drive when sleepy. Persistent sleep problems deserve assessment rather than escalating alcohol or over-the-counter sleep products. A diary does not determine whether you have sleep apnea or another sleep disorder; further evaluation may be needed.
Put it into practice
Fill in the diary each morning instead of repeatedly checking during the night. If you are unsure how long you were awake, write an estimate or “unsure.” Bring your medication list so the clinician can review the full picture rather than one sleep score from a device.
Notes for your next visit
Write these in your own notes or on a printed copy. Bring them to your follow-up.
- Bedtime / estimated sleep / final wake time:
- Naps and daytime effects:
- Patterns I want to discuss:
Sources and further reading
General education for adults. Follow your clinician’s individual plan and the current instructions for your prescribed product. If instructions conflict, ask your clinician or pharmacist to clarify. For a medical emergency, call 911.