Maintaining A Sleep Diary

This blog post was written by Dr. Stephanie Liu (Dr. Mom)—Family Physician and Assistant Clinical Professor at the University of Alberta—for SleepDebt.ca, a website developed by Eisai Limited.

Ever find yourself awake at 3 a.m., counting sheep instead of getting some much-needed rest? You’re not alone! If you've been struggling to get quality sleep, it might be time to start a sleep diary and have a conversation with your doctor. Dive in to learn how to document your sleep patterns and when and how to seek advice from your doctor.

Why Should I Maintain a Sleep Diary?

A sleep diary is a simple tool for identifying patterns and factors that may be affecting your sleep. By tracking your sleep habits, you can provide your doctor with helpful information about how much and how well you sleep.

Maintain your sleep diary by taking a few minutes each day to answer the questions below. Remember to fill in as much information as you can and try to do this consistently every day.

What time did you go to bed?
What time do you think you fell asleep?
How many times did you wake up during the night?
What caused you to wake up?
How long did these awakenings last?
What time did you wake up in the morning?
How many hours did you sleep?
How did you feel upon waking up?
How did you feel during the day?
How many alcoholic or caffeinated drinks did you have during the day/night? At what time did you have them?
Did you consume any nicotine or tobacco products?
Did you exercise? If so, at what time?
Did you take any over-the-counter and/or prescription medications? If so, which ones did you take?
What activities did you engage in before you went to bed (e.g., reading a book, using your phone, or watching television)?

Why Should I Maintain a Sleep Diary?

Recognizing When to Seek Professional Help

Now that you've been tracking your sleep, you might notice certain tell-tale patterns or problems. This is where your sleep diary can become invaluable for your doctor. Keeping an eye on these patterns is crucial because it can help you recognize when it's time to seek professional help. Here are some signs that it may be time to book an appointment with your doctor:

You have persistent trouble falling and/or staying asleep.
Your sleep issues are interfering with your daily activities, tasks, mood, and appetite.
You snore or gasp loudly during sleep.
You notice an uncomfortable, cramping feeling in your legs during sleep.
You suspect that another health condition you have may be affecting your sleep.
You suspect a new medication you are taking may be disturbing your sleep.
Your sleep troubles seem unpredictable, with no clear pattern or cause.

Need more information? Check out Dr. Mom's video on when to consult your doctor about sleep difficulty.

Recognizing When to Seek Professional Help

How to Prepare for Your Doctor’s Appointment

Take your sleep diary to your appointment so your doctor has a detailed record of your sleep patterns.
Be ready to discuss your medical history, including any current medications.
Prepare a list of questions and concerns you want to address.

Your doctor will review your history and symptoms and then talk to you about next steps.

Remember, your well-being is important, and good sleep is a crucial part of that. If your sleep diary reveals persistent problems, don’t hesitate to get professional help. For more guidance on preparing for a conversation with your doctor, go to the Talking to Your Doctor Page and take the Self-Assessment.

How to Prepare for Your Doctor’s Appointment

From Diary to Doctor: How Should I Record and Discuss My Sleep Issues?

From Diary to Doctor: How Should I Record and Discuss My Sleep Issues?

Why Should I Maintain a Sleep Diary?

Why Should I Maintain a Sleep Diary?

Recognizing When to Seek Professional Help

Recognizing When to Seek Professional Help

How to Prepare for Your Doctor’s Appointment

How to Prepare for Your Doctor’s Appointment

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