If you suffer from insomnia or disturbed sleep, a sleep tracker is the solution to all your problems. It helps you gather details about symptoms that disturb sleep when you wake up in the middle of the night, how well and long you sleep, whether you had caffeine and your food intake. With all of this data, it can figure out what’s causing disruption in your sleep and get you into a comfortable, healthy sleep routine. With that being said, it is important to ensure that you keep the planner simple and easy, otherwise it will take up too much of your time and energy, rendering it less effective.
To create a log, get creative and buy a notebook, pen, some tape, a ruler and some markers (if you have a colorful personality). You can go with whatever feels comfortable: a daily record on each page, a grid layout similar to a calendar to view monthly records or a weekly record on each page.
Habits You Need to Track
First and foremost, keep a track of which hours you sleep at. If you do not have a fixed sleeping time, then see which time accounts for the most peaceful sleep. Plus, make sure you sleep for at least 7-9 hours. There will be an ideal sleeping time which results in the least uninterrupted sleep. This is your first benchmark. Find out which time gets you the best sleep and slowly ease your body into a habitual routine of falling asleep at the same time each day.
Some of you may work best with 7 hours of sleep only and others require at least 9 hours. Sleeping more than what your body needs can result in a groggy feeling all day whereas a lack of sleep can result in fatigue. Thus, the second thing you need to monitor is your activity levels during the day. This is not just affected by sleep patterns but also other factors like your diet and exercise so try to keep these consistent.
Again, your diet and exercise will also affect how you sleep. Look for habits that could affect your sleep such as vigorous exercises. You’ll notice that exercise helps you sleep faster and deeper because your body is tired out.
Similarly, consuming caffeine makes a world of a difference. Drinking coffee during late hours can keep you up all night or cause interrupted sleep, so if you’re addicted to your coffee and it’s disturbing your sleep, you’ll have to let that go.
When you keep a sleep tracking log for a while, you’ll learn better about what variables to track and how to change your sleeping habits.
But Why is This so Important?
A good night’s sleep will virtually affect everything you do during the day. It affects your mood, emotions, stress levels, thinking process, memory, weight, relationships and mental health. Thus, try using a sleep tracking log before you resort to medication or seek professional help.