NURS 3335 Assignment Sleep Log
NURS 3335 Assignment Sleep Log
You will maintain a Sleep Log for the first week of the course in preparation for studying the role of sleep in health promotion during Module 2. This document enables you to record how much sleep you get in each 24-hour period and your “sleepiness factor” when you are awake.
Example of input for Nighttime Sleep Total (hrs:min) – 7:25 (means you slept for 7 hours and 25 minutes)
• Analyze personal sleep patterns.
In each box indicate the amount of time that you slept. Include naps. Totals should then be listed in the corresponding box below.
|Sleep hours total
hrs:min (or 0)
|Napping sleep time total
hrs:min (or 0)
|Sleep hours + Napping hours = Total Sleep Hourshrs:min|
|Difficulty staying awake
0 = Not at all
1 = Occasionally
2 = Frequently
3 = Most of the time
S = Falling asleep/sleeping
(You should put an S in the box that corresponds with the S in the box in the above section to indicate when you slept.)
|Meal times (M) and Snack times (S)
Enter all your meal and snack times
Ex) 0830 (M); 1315 (S); 1700 (M)
|Medication that could cause drowsiness (Y or N)|
|Unusual circumstances that may have affected sleep(Y or N) If yes, please briefly explain|
What Is a Sleep Diary?
A sleep diary is a daily record of important sleep-related information. Although not all sleep diaries are identical, they commonly include details about:
- Bedtime and/or lights-out time
- Wake-up time
- How long it takes to fall asleep
- The number and duration of sleep interruptions
- The number and duration of daytime naps
- Perceived sleep quality
- Consumption of alcohol, caffeine, and/or tobacco
- Daily medications
- Daily exercise
Sleep diaries are also called sleep journals or sleep logs. These terms are typically used interchangeably, although some consider a sleep diary to be more detailed1 than a sleep log. Regardless of the name, all of these are patient-recorded methods of tracking information about sleep.
Why Use a Sleep Diary?
By keeping a record of sleep, the diary makes it possible to calculate total sleep time. A sleep record also helps people identify sleep disruptions and other factors that can influence sleep quality.
Identifying details about habits that affect sleep can show patterns that help explain sleeping problems. For healthcare providers, the concrete entries in a sleep diary are often more reliable and usable than a general recollection about sleep habits.
Another way that a sleep diary is used is in preparation for certain specialized sleep studies. A sleep diary can enhance the validity4 of sleep tests by showing that a person’s sleep is stable in the lead-up to the study.
How Do You Use a Sleep Diary?
To keep the most accurate sleep diary, fill it out carefully every day. Many sleep diaries contain one short section to complete in the morning and another in the evening.
Staying current and updating your diary as you go helps avoid any gaps in your memory. For that reason, you want to keep your sleep diary and a pen in an easily accessible place where you’ll be reminded to fill it out every day.
If you’re filling out a sleep diary on doctor’s orders, make sure to use the form they provide and follow any accompanying instructions.
Doctors usually advise patients to keep a sleep diary for at least one week5. You may need to update your diary for two weeks or more, though, depending on how it’s being used.
If you’ve decided to start a sleep diary on your own, you can decide for yourself how long to keep recording your sleep information and how often to review it.
Sleep Environment Checklist
Our sleep routines wouldn’t be complete without the ideal sleep environment. In the era of working from home, it’s more important than ever to have a designated space for rest and personal time.
There is a lot of different factors that play into the design of an ideal bedroom, and the following are some key ways to ensure the best night’s sleep possible:
- Keep the temperature of your room between 60-70° Fahrenheit
- If you live in a noisy area, use earplugs or other noise cancelling devices to ensure your sleep is quiet and peaceful
- Blackout curtains or a sleep mask can help keep your room dark during the early hours of the morning, or during the day if you are a shift worker
- Make a habit of cleaning your sheets and blankets on a regular basis, and ensure that your bed has been made before going to sleep
- Use a diffuser or incense to create a soothing aroma in your room, like lavender or lemon
Download our Bedroom Environment Checklist
Conducting a Sleep Hygiene Check-in With Your Sleep Diary
If you’re keeping a sleep diary as a personal initiative, you can use it to benefit your health by conducting a check-in.
As you review your sleep diary, a handful of questions can help you evaluate your sleep:
- Am I budgeting enough time for sleep?
- Is my sleep schedule consistent or full of fluctuations?
- Am I spending significant time lying in bed without being able to fall asleep?
- Is my sleep disrupted in the night? If so, is there any pattern in the diary that might explain why?
- Is my sleep satisfying? Do I feel drowsy during the day?
- Am I taking naps that are too long or too late in the day that could be affecting my nighttime sleep?
- Is my use of alcohol, caffeine, and/or medications affecting my sleep time or sleep quality?
As you go through these questions, you can identify opportunities to apply practical tips to boost your sleep hygiene and contribute to your overall wellness.