Keeping a sleep diary is a key first step in making any necessary changes to your sleep and can give you particular insight into sleep problems. Basic modifications to follow proper sleep hygiene can make a world of difference for some patients. For example, some people may notice a nice correlation on their diaries between having an afternoon coffee or nap and waking up during their sleep later that night. Some might find that sleeping in on the weekends makes it harder to fall asleep on Sunday night. Others may notice that exercise too close to bedtime impacts their ability to fall asleep.
Track your current sleep patterns for at least one week. Then, take a look at the following sleep hygiene recommendations and consider making some changes and recording them on your diary as well.
Proper sleep hygiene includes:
Track these changes on your sleep diary for at least two weeks and see if it improves your sleep. If, despite making the above changes, you still have trouble falling asleep, staying asleep or feeling unrefreshed during the day, consider making an appointment with a sleep specialist. There are many effective treatments to help you obtain a good night's sleep in 2013.
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