The Importance of a Good Night's Sleep

Sleep is not merely a “time out” from daily life. It is an active state essential for physical and mental restoration. Yet more than 100 million Americans of all ages regularly fail to get a good night's sleep. They have trouble falling asleep or staying asleep, or they wake up too early in the morning.

The problem affects wake time as well as sleep time, leaving sufferers tired and out of sorts the next day. But why does the cycle repeat itself the next night? Why can't a sleepy person fall asleep quickly at bedtime and sleep soundly all night long?

Relief from Insomnia

Insomnia is often caused by poor sleep habits. There are a number of lifestyle and environmental factors that are known to trigger sleeplessness. This sleep log was designed to help you recognize these trouble spots. Tracking and modifying the triggers that keep you awake may be the first step toward getting a good night's sleep.

If your sleep continues to be disturbed for more than a month and interferes with the way you feel or function during the day, see your family doctor or ask for a referral to a sleep disorders specialist.

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.

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.