One of the most important tools that you will use to improve your sleep is the sleep diary. This tool will clearly outline your sleeping patterns. A thorough analysis of a sleep diary will help you to change your sleep routine to reach the optimum sleeping schedule personalized for you. Dive in below for an explanation of the sleep diary.
What is a Sleep Diary?
A sleep diary helps you keep track of your sleeping habits. The sleep diary stipulates that you put what times that you go to sleep, turn the lights out, and wake up, among other details to track the way that you sleep. You decide what time to wake up and when to go to sleep; however, you don’t look at the clock because anxiety about the exact time that you go to bed can cause you to not fall asleep. The sleep diary is an estimation of how long you think you are asleep.
The sleep diary is easy to use; all you have to do is use one page a week and you can start on any day that you join the program. You will get access to both a digital and printable version of the sleep diary as part of the Sleep Mastery 101 course. You can fill out the sleep diary on your own, or you can meet individually online to go over the results at set intervals during the course. Meeting individually does cost extra in the pay scale, but can help have a concrete understanding of what the sleep diary is telling you.
Sleep Diary Example
First you would fill out the space for what time you think you fell asleep (e.g. 9 p.m., 10 p.m.). If you take about an hour to fall asleep, you would then write that you took an hour to sleep. You would then mark down the number of times that you woke up during the night. After including a couple of other details, you add up and average out the time that you slept per day. You would then compare the average to your goal that you set at the beginning of the course.
Why a Sleep Diary?
A sleep diary helps to build sleep efficiency, leading to quicker and longer sleep. If you are asleep most of the time that you are in bed, then you have achieved sleep efficiency. For example, you would be 85% efficient when you sleep 7 hours of the 7 hours and 50 minutes you are in bed.
A sleep diary helps build up to cognitive behavioral therapy. Understanding the basics of your day-to-day sleep will help when we start cognitive restructuring and stimulus control. Each of the videos are built a week apart to be able to record and see the differences as the weeks progress. Having daily, consistent practice will assimilate everything that you are learning in order for your body to adjust.
What is CBT-I?
CBT-I is the most effective way to treat insomnia without medications. Headed by Dr. Michael Hughes, Sleep Mastery 101 takes you through a course to improve your sleep and get better rest each night. CBT-I is more effective than medications because it treats the underlying causes of insomnia. Our service gives you the freedom you need to get more energy and healthy habits. We care deeply about you and are committed to help you overcome the challenges that keep you from getting the sleep you need.
To learn how to get better sleep now, enroll in the Sleep Mastery 101 course or request a free consultation. We will get in contact with you as soon as we can.
