한국 안산의 비즈니스 이벤트 및 컨퍼런스
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Did you sleep well? If not, do you know why?
Keeping a sleep diary will allow you to find patterns in your sleeping habits. For example, you may find, for example, that you sleep better after a high-carbohydrate meal rather than a high-protein one.
Or you may find that a short nap in the middle of the day keeps you awake at night. Others may find the opposite: a nap during the day helps them sleep better at night.
Only by keeping a regular record of things that affect your sleep will you be able to identify and avoid “sleep thieves” that you may not have been previously aware of. It only takes a few minutes a day and can pay dividends over time if you don’t sleep well.
So what kind of things should we write in our sleep journal? Well, the most important ones are:
Naps: Record all naps throughout the day, including the five minutes of sleep in front of the TV. Also record the time of day you topped off.
Dinner: What did you eat for dinner and at what time?
Coffee/tea or any other caffeinated beverage – How many and what time was the last?
Alcohol – Did you have any alcoholic drinks today? When and how many?
Relaxation – did you do any relaxation exercises during the day? For how long and at what time?
Medications: What medications (sleep or other) did you take in the last part of the day?
Activities – What happened today? Was it a normal day for you or did something out of the ordinary happen? What were you doing just before going to bed?
In bed – Did you read or watch TV in bed? What time did you turn off the lights?
And the next morning take note of the following:
How long did it take you to fall asleep last night?
How many times did you wake up?
What time did you get out of bed?
What was the quality of your sleep?
It may sound a bit complicated at first, but with practice you can get it done pretty quickly. Over time you will notice a definite pattern emerging that will allow you to isolate activities or eating habits that have a negative impact on your sleep. It can be reading or watching TV in bed, or it can be alcoholic beverages after dinner. You can then take steps to eliminate or reduce these activities for better sleep.
Copyright 2006 Wendy Owen
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