Dr Michael Breus, a clinical psychologist and sleep medicine expert, explained why the free method is so beneficial
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Using pen and paper to track your sleep is “the number one tool for better sleep,” according to an expert. Issuing advice on @Thesleepdoctor’s TikTok account, Dr Michael Breus, a clinical psychologist and sleep medicine expert, praised the method.
Dr Breus said: “What if I told you one of the best tools for tracking your sleep was not an Apple Watch or some other piece of tech equipment that runs you several hundred bucks? No, actually, all you really need is a pen or pencil and a sheet of paper.
“Keeping a basic sleep journal or sleep diary can tell you a ton about how you’re sleeping and what changes you need to make.” The expert continued: “This is a tool I use literally with every single one of my patients. Whether they’ve got a tracker or not, they’re still filling out the piece of paper.”
As Sleep Doctor’s website explains, a sleep diary allows you to record and analyse your sleep patterns over time. In an article reviewed by Dr Breus, the expert clarifies that you can make your diary as detailed as you like.
However, you may find it helpful to track factors such as how long it takes to fall asleep at night, your exercise, your mood level, and any dreams you can remember. You may also want to track your alcohol, caffeine and tobacco intake, any medications you use, and any naps you’ve had.
Why keeping a sleep journal can be beneficial:
If you are experiencing persistent sleep issues, a sleep journal can provide valuable information for your doctor to help diagnose potential sleep disorders or develop a treatment plan. You can also note factors like caffeine consumption, screen time before bed, exercise timing, or stressful events that might be disrupting your sleep.
By recording details like bedtime, wake-up time, sleep quality, daytime activities, and even mood, you can start to see recurring patterns that might be impacting your sleep. Keeping a sleep journal encourages you to be more mindful of your sleep habits and identify areas where you can make improvements.
Sleep Doctor also offers a free sleep diary template from which you can draw inspiration. It asks users to respond to a series of prompts using a scale where one means very poor and five means very good. For instance, the prompts ask users to rate sleep quality and quantity, and users are asked how refreshed they felt when they woke up in the morning.
It’s recommended to track your sleeping habits for at least seven to fourteen days, including weekends. Sleep Doctor notes: “It is not unusual to have occasional trouble sleeping. However, you should address any sleep problems or concerning changes with your doctor.”
