{"id":31492,"date":"2024-01-22T13:00:00","date_gmt":"2024-01-22T13:00:00","guid":{"rendered":"https:\/\/blog.saatva.com\/?p=31492"},"modified":"2023-12-28T19:46:26","modified_gmt":"2023-12-28T19:46:26","slug":"sleep-diaries","status":"publish","type":"post","link":"https:\/\/www.saatva.com\/blog\/sleep-diaries\/","title":{"rendered":"What Is a Sleep Diary\u2014and Why Do You Need One?"},"content":{"rendered":"\n

If you\u2019re\u00a0having trouble sleeping<\/a>\u2014and you\u2019re not sure why\u2014then there are several different tools you can use to try to get your sleep back on track. One of those tools? A sleep-tracking journal\u2014also known as a sleep diary.<\/p>\n\n\n\n

Sleep diaries can be a helpful way to dig into your sleep patterns, identify what might be going wrong, and figure out the right plan to fix it. <\/p>\n\n\n\n

Let\u2019s take a deep dive into everything you need to know about sleep diaries\u2014including what they are, how to use them, and how they can help you get better sleep.<\/p>\n\n\n\n

What is a sleep diary?<\/h2>\n\n\n\n

\u201cA sleep diary\u2014also called a sleep log\u2014is a detailed log used to track various aspects of an individual\u2019s sleep pattern,\u201d says Shantha Gowda<\/a>, licensed clinical psychologist, diplomate in behavioral sleep medicine, and member of Saatva\u2019s advisory panel<\/a>. <\/p>\n\n\n\n

With a sleeping journal, you track different elements of your sleep each morning\u2014for example, how long you slept, if you were awake for any significant period, and how refreshed you felt upon waking. <\/p>\n\n\n\n

You can start your own sleep journal from scratch or use an existing resource\u2014like\u00a0Consensus Sleep Diary<\/a>\u00a0or\u00a0CBT-i Coach<\/a>.<\/p>\n\n\n\n

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\u201cA sleep diary\u2014also called a sleep log\u2014is a detailed log used to track various aspects of an individual\u2019s sleep pattern.”<\/p>\nShantha Gowda, licensed clinical psychologist, diplomate in behavioral sleep medicine, and member of\u00a0Saatva\u2019s advisory panel<\/cite><\/blockquote>\n\n\n\n

\u201cDiaries are filled out daily, which provides prospective information about an individual\u2019s sleep habits and patterns over time,\u201d says Gowda.<\/p>\n\n\n\n

Sleep logs are essentially made to help you collect data; a sleep diary is \u201cprimarily used for assessing sleep quality<\/a> and quantity, making it a valuable resource\u2014for individuals\u00a0and<\/em>\u00a0sleep specialists working with patients,\u201d says Gowda.\u00a0<\/p>\n\n\n\n

Why should you use a sleep diary? <\/h2>\n\n\n\n

Using a sleep diary can benefit your sleep in a variety of ways, starting with bringing more awareness to your current sleep habits\u2014which can help you identify what\u2019s not working and start taking steps to change it.<\/p>\n\n\n\n

\u201cCompleting sleep diaries can be helpful as it increases your awareness of your sleep and can naturally facilitate some changes,\u201d says Gowda.<\/p>\n\n\n\n

\"screenshots<\/figure>\n\n\n\n

For example, after tracking your sleep for several weeks, you may notice that, as you get later into the week, your bedtime also gets later\u2014and that you feel tired the following mornings as a result. <\/p>\n\n\n\n

You could then use that information to adjust your bedtime to be more in line with the beginning of the week when you tend to wake up feeling better rested.<\/p>\n\n\n\n

A sleep journal can also \u201cbe a great tool to highlight lifestyle choices and its possible correlation with sleep, mood, and overall health,\u201d says Gowda.<\/p>\n\n\n\n

For instance, you may notice that you sleep longer and feel better rested on Sundays and Wednesdays, which correlates to the yoga classes you take each week\u2014which may encourage you to incorporate more yoga into your schedule<\/a>. <\/p>\n\n\n\n

Or you might find that, while you love your Friday pizza ritual, it consistently causes you to get poor sleep\u2014and perhaps swapping to another food<\/a> could improve your sleep quality.<\/p>\n\n\n\n

Sleep diaries aren\u2019t just beneficial to the individual; if you have more serious sleep issues, then they can also be beneficial if and when you have to seek out a doctor as they can help \u201cto identify patterns and concerns that may not be obvious to the individual,\u201d says Gowda\u2014like a sleep disorder<\/a>.<\/p>\n\n\n\n

How do you use a sleep diary? <\/h2>\n\n\n\n

You know what a sleep diary is. You know how it can benefit your sleep. Now, let\u2019s jump into how to use one.<\/p>\n\n\n\n

The key to successfully using a sleep diary is to make sure you\u2019re tracking the right things.<\/p>\n\n\n\n

\u201cKey elements tracked in a sleep diary typically include bedtime, rise time, time it takes to fall asleep (sleep latency), duration of awakenings after initially falling asleep (time awake after sleep onset),\u00a0sleep quality, and daytime functioning ratings,\u201d says Gowda.<\/p>\n\n\n\n

Depending on your lifestyle and preferences, you can also track additional details in your sleep diary\u2014like frequency and durations of naps<\/a>, caffeine intake, or any sleep medications you use.<\/p>\n\n\n\n

Once you have the elements you\u2019re tracking in place, it\u2019s important to track each of those elements daily. This will give you a more comprehensive view of your sleep\u2014and will allow you to more accurately spot any trends, issues, or challenges versus more sporadic tracking.<\/p>\n\n\n\n

Gowda recommends filling out your sleep diary each morning\u2014not trying to track your sleep in real-time, even if you wake up in the middle of the night.<\/p>\n\n\n\n

\u201cIt\u2019s important to complete them daily\u2014in the morning sometime shortly after waking up,\u201d says Gowda. \u201cYou don\u2019t want to keep the log by your nightstand and fill it out as the night progresses.” <\/p>\n\n\n\n

It’s more beneficial to take a quick minute the morning after to give your best estimate of the night before, she explains.\u00a0<\/p>\n\n\n\n

Sleep diaries vs. other sleep-tracking methods <\/h2>\n\n\n\n

Keeping a sleep record isn\u2019t the only way to track your sleep. Wearable sleep trackers can also deliver helpful data on your sleep patterns.\u00a0<\/p>\n\n\n\n

So, is one more effective than the other? Not necessarily. Sleep diaries and wearable sleep monitors track different things\u2014and, as such, will deliver different benefits.<\/p>\n\n\n\n

\u201cWearable devices use actigraphy\u2014motion detection\u2014and sometimes other metrics like\u00a0heart rate<\/a>\u00a0and light to estimate sleep patterns,\u201d says Gowda. \u201cThey can be helpful in capturing general trends and less helpful in accurately determining\u00a0sleep stages<\/a>.\u201d<\/p>\n\n\n\n

\u201cSleep diaries rely on self-reported data, which can provide more details and subjective information about sleep quality from the individual’s perspective and memory,\u201d continues Gowda. \u201cThis is more useful in treating insomnia<\/a>.\u201d<\/p>\n\n\n\n

The more data you can collect about your sleep, the better positioned you are to effectively change it\u2014so, if you want to get the most benefit out of tracking your sleep, consider using both methods.<\/p>\n\n\n\n

When to see a doctor<\/h2>\n\n\n\n

Sleep diaries can give you insights into how you might improve your sleep\u2014for example, by establishing a more consistent bedtime or incorporating more exercise into your routine.<\/p>\n\n\n\n

But if your sleep journal shows a larger, more serious issue, then you\u2019ll want to see a doctor.<\/p>\n\n\n\n

\u201cIt\u2019s important to share sleep diaries with a sleep specialist<\/a> if you are really struggling with sleep in some capacity,\u201d says Gowda.<\/p>\n\n\n\n

According to Gowda, issues you should consult a doctor about include:<\/p>\n\n\n\n