Sleep Log: Fill & Download for Free

This is a difficult question. One need to first assess the individual’s sleep for 2 weeks. Both subjective and objective assessment will be helpful. The person need to fill a sleep log/ sleep diary (subjective) and wear an acti-watch (objective). This will give the sleep specialist an idea about your sleep cycle and fragmentation in it. If further assessment is required then a PSG (objective assessment) can be done…. One of the common sleep disorder where individual have disturbed sleep is “sleep apnea” …but there can be other reasons too… an assessment will help. …….meanwhile improve your sleep hygiene.

Yes, there is a way to do it better and keep your sleeping time shorter than 8 hours.The biphasic routine I’m currently using is aligned to the physiologic dip in cortisol levels (occurs at 2–3 PM). I’m sleeping 6 hours from midnight to 6 AM and I nap for 25 minutes in the afternoon.This routine gives me more time and improves my creativity. If this doesn’t fit your schedule you can just design your own routine by following this simple rule of thumb:1 nap = 1 sleep cycle (90 mins. of “normal” sleep)So you subtract 90 mins. of night-time sleep for each nap you take (should be about 30 min. long). If you want to read more about my experience with polyphasic sleep visit How to make more time and boost your creativity while sipping mojitosPS: there’s also a daily sleep log detailing my early adaptation period

Thank you for your sleep log...doctors love this kind of data to analyze. What's interesting about your sleep pattern over a 25 day period is that you have quite the range of hours slept per day: while your average hours slept per day is 6.18 hours, you range from 0 hours slept to 10.25 hours slept per day! And there are 2 times over the 25-day period where you get no sleep, one for 0 hours, and the other for 0.5 hours. The day after these sleepless nights, you rebound and overcompensate, and sleep for 8.75, and 10.25 hours, respectively. And on a day-to-day basis, your sleep duration is quite variable. You mention in your sleep log that you are having trouble sleeping, and this commenced on 4/20/2015. What occurred around that time? Stressors and anxiety have large impact on sleep patterns. Because your sleep duration is variable on a day-to-day basis, you may not be falling asleep at the same time each night, and not waking up at the same time each morning. Good sleep hygiene involves good habits and routines, where you are sleeping at about the same time each night, and waking at about the same time each morning. Try getting the same amount of sleep each night, and this should help to address your problem with sleep duration variability, which involves sleepless nights, overcompensating sleep, and everything in between. It would also be helpful to address the other factors which could be contributing to your sleep problems- so coping better with stress and anxiety would be an example.