How to Use the Sleep Log

Study the list of insomnia triggers below. Choose one that you think is the most likely to be affecting your sleep, and modify it as best as you can. For example, if caffeine is keeping you awake, enter the number 1 on the insomnia trigger line and avoid caffeine within six hours of bedtime for one week. Keep a daily record of how well you sleep by completing the information in the other boxes each morning. At week's end, you will know if your sleep quality has improved with this change of lifestyle or environment.

Sharing this log with your physician will be a great help in the diagnosis and treatment of your sleeping problem.

If you have insomnia:

• Avoid caffeine within six hours of your bedtime and avoid alcohol and smoking at bedtime.
• Don't nap—unless you've found naps don't interfere with sleep later on.
• Don't use your bedroom as an office or a place to watch TV.
• Don't be a bedtime worrier—dedicate another time to worry or write down problems and solutions.
• If you can't sleep, don't lie awake in bed fretting.

Insomnia Triggers
DIET: caffeine; nicotine; prescription and non-prescription medication; medicines, including sleeping pills	LIFESTYLE: Irregular bedtimes; exercising shortly before bedtime; insufficient physical activity; daytime naps	BEDROOM ENVIRONMENT: noise; light	PSYCHOLOGICAL FACTORS: job stress; family problems

There are physical causes of insomnia, too. If you suffer from nighttime leg cramps, heartburn, breathing disorders, or a painful illness, such as arthritis, see your doctor for advice.