Do You Think You Have a Sleep Disorder?
At various points in our lives, all of us suffer from a lack of sleep that can be remedied by making sure we have the opportunity to get enough sleep. But, if you are spending enough time in bed and still wake up tired or feel very sleepy during the day, you may have a sleep disorder. See "Common Signs of a Sleep Disorder" on page 37. One of the best ways you can tell if you are getting enough good quality sleep, and whether you have signs of a sleep disorder, is by keeping a sleep diary. Use the "Sample Sleep Diary" on page 56 to record the quality and quantity of your sleep; your use of medications, alcohol, and caffeinated beverages; your exercise patterns; and how sleepy you feel during the day. After a week or so, look over this information to see how many hours of sleep or nighttime awakenings the night before are linked to your being tired the next day. This information will give you a sense of how much uninterrupted sleep you need to avoid daytime sleepiness. You can also use the diary to see some of the patterns or practices that may keep you from getting a good night’s sleep. You may have a sleep disorder and should see your doctor if your sleep diary reveals any of the following:
- You consistently take more than 30 minutes each night to fall asleep.
- You consistently awaken more than a few times or for long periods of time each night.
- You take frequent naps.
- You often feel sleepy during the day—especially if you fall asleep at inappropriate times during the day.
Sample Sleep Diary
Complete in the Evening Complete in the Morning Name
Today’s date Monday
Time I went to bed last night
Time I woke up this morning
No. of hours slept last night
Number of awakenings and
total time awake last night
How long I took to fall asleep last night
Medications taken last night
How awake did I feel when I got up this morning:
2—Awake but a little tired
Number of caffeinated drinks 1 drink at (coffee, tea, soda) and time when I had them today
Number of alcoholic drinks
(beer, wine, liquor) and time when I had them today
Nap times and lengths today
Exercise today, times and lengths
How sleepy did I feel 1 during the day today:
1—So sleepy had to struggle to stay awake during much of the day
See your health care provider if you think that you have insomnia or another sleep disorder. For More Sleep Information Resources from the National Heart, Lung, and Blood Institute (NHLBI) National Center on Sleep Disorders Research
National Heart, Lung, and Blood Institute
National Institutes of Health
Over-the-Counter Sleep Medication
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