Sleep Diaries
When should you complete your sleep diary
In the morning
What tool can help you get up at your wake time
An alarm clock
Should you go to bed just because you're bored?
No.
True or False: Everyone needs exactly 8 hours of sleep.
False
What are two words that often signal extreme thinking?
Always and Never.
Does your sleep diary need exact times?
No. Best estimates are okay.
What should you open after your alarm goes off
Curtains or blinds.
What is an earliest bedtime
The earliest time you should get into bed for sleep
How many hours of sleep do most adults need?
7–9 hours.
Give an example of an extreme sleep thought.
"I never sleep," "I always wake up tired," or "Tomorrow is ruined."
Why should you avoid starting a sleep diary during vacation or a big schedule change?
Because your sleep pattern may not be typical.
Why is morning sunlight helpful?
It helps regulate your body's internal clock (circadian rhythm).
Name one activity you can do if you aren't sleepy
Fold laundry, organize, meal prep, pick out clothes, or read something calming
True or False: Long or late naps can make nighttime sleep harder.
True.
What is the first question you should ask yourself when you notice an extreme thought?
Is this 100% true?
What can a sleep diary help you notice?
Sleep patterns, habits, naps, sleep quality, and factors affecting sleep.
Why can planning something enjoyable in the morning help
It gives you something to look forward to and helps motivate you to get out of bed.
Why should you avoid going to bed before you're sleepy
It can cause you to spend more time awake in bed or wake up during the night
True or False: Sleeping in for several hours is usually the best way to recover from a poor night's sleep.
False
Besides evidence supporting a thought, what else should you look for?
Evidence against the thought
What is the main purpose of a sleep diary
To better understand sleep patterns and habits, not to be perfec
After a bad night of sleep, what is usually better: sleeping in for hours or keeping a
consistent wake time?
Keeping a consistent wake time
Why should you avoid spending long periods awake in bed?
Because your brain may start associating the bed with wakefulness instead of sleep
What matters more for improving sleep over time: consistency or perfection
Consistency
A bad night of sleep does NOT mean what?
That you'll never sleep well again