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Sleep Diary April 2020 (Closed)

Wednesday, April 15, 2020

Week 1 Action Plan
Take the Sleep Quiz. Test your sleep smarts and learn some valuable sleeping tips.

Start a Sleep Journal. Keep track of the key factors that affect your sleep quality at least 3 days per week, preferably more. Your SparkPage blog is a great place to track the details outlined in this article, and/or you can also track your energy levels and sleep quality using this online tracker.

Set Your Goals. At the end of the week, review your journal and set your better-sleep goals. Share your results for the week and your goals in our Week 1 forum.

Learn how to earn your trophy. By completing this challenge and tracking your goals in the Sleep Challenge SparkTeam, you'll be eligible for a special SparkTrophy at the end of the month.

Sleep Log Format:

Spend a few minutes (before you go to sleep) briefly answering the following questions. Do this each night for the next seven days.
1. What time did you wake up today?
2. What time are you lying down to go to sleep?
3. What, if any, was your bedtime routine?
4. What were the last food(s) you consumed tonight? (Include type, amount, and time you ate.)
5. Did you exercise today? (Include the type, duration, and time of day if you exercised.)
6. Did you consume any alcoholic beverages today? (Include type, number, and time of day.)
7 Did you consume any caffeinated drinks or foods today? (Include type, number, and time of day.)
8. Did you take any medications (prescription and/or over-the-counter) today? (Include type, amount, and time of day.)
9. Did you take any naps today? (Include number of naps, duration of each, and time of day.)
10. What types of stressors did you encounter today, and what types do you expect to encounter tomorrow?
11. How hungry did you feel today? (1- Not hungry, 2- Normal hunger, 3- Strong hunger, 4- Extreme hunger)
12. How awake did you feel today? (1- Exhausted, 2- Somewhat tired, 3- Fairly alert, 4- Wide awake)
13. How irritable did you feel today? (1- Calm, 2- Slightly annoyed, 3- Moderately irritable, 4- Highly irritable)

Next, draw a line of Zzz's across the page beneath your answers to these questions. When you wake up, answer the following questions below your "sleep" line:
1. How long did it take you to fall asleep last night? (This may be an estimate.)
2. How many times did you wake up during the night? (Include times you woke up and how long you stayed awake.)
3. In total, how many hours did you sleep last night?


----- START LOG -----

04.15W PM Entry:
1. 0630
2. 2300
3. None
4. Pizza, 3 slices, 2100
5. Yes, ran 5 mi, 1 hr, 1630
6. Yes, beer, 1
7. Yes, coffee, 3 cups, morning
8. No meds
9. No naps
10. Work, ad hoc conference calls, IT issues
11. 2 - normal
12. 1 - Exhausted
13. 3 - Moderately irritable

ZZZ END OF DAY 01 ZZZ

04.16Th AM Entry:
1. Quickly, 10-15 min
2. 0
3. 7hr 30min

04.16Th PM Entry:
1. 0630
2. 2345
3. None
4. Ham, Potato Salad, 1 serving, 1830
5. Yes, resistance bands 20 min & active recovery 30 min, 1630
6. Yes, beer, 2
7. Yes, coffee, 3 cups, morning
8. No meds
9. No naps
10. Work, typical stuff
11. 2 - normal
12. 3- Fairly alert
13. 1- Calm

ZZZ END OF DAY 02 ZZZ

04.17F AM Entry:
1. Quickly, 10-15 min
2. 1
3. 6hr 30min

04.17F PM Entry:
1. 0630
2. 2345
3. None
4. 2 sandwiches, milk, 1830
5. Yes, resistance bands 20 min & active recovery 30 min, 1630
6. Yes, beer, 1
7. Yes, coffee, 3 cups, morning
8. No meds
9. No naps
10. Work, typical stuff
11. 2 - normal
12. 4- Wide awake
13. 1- Calm

ZZZ END OF DAY 03 ZZZ

04.18Sa AM Entry:
1. Quickly, 5-10 min
2. 0
3. 7hr 00min

04.18Sa PM Entry:
1. 0730
2. 2345
3. None
4. Fried chicken, mashed potatoes, water, 1900
5. No
6. No
7. Yes, coffee, 3 cups, morning
8. No meds
9. No naps
10. Too much to do - that I ought to do, but probably won't
11. 2 - Normal
12. 4- Wide awake
13. 1- Calm

ZZZ END OF DAY 04 ZZZ

04.19Su AM Entry:
1. Quickly, 5-10 min
2. 1
3. 4hr 30min

04.19Su - SLEEP GOAL: Considering 10:30 pm bedtime to get 7+ hours of sleep and slowly progressing that 15 minutes earlier over a couple of weeks eventually setting it at 10:00 pm or earlier. Since I do not currently have a bedtime routine, I will start with no screen time 30 minutes prior to bedtime and listen to sleep music/sounds. More to come as I ponder this plan.

04.20Mo
Sleep 2300
Wake 0700

8 hrs
That is good, just need to shift left.

04.21Tu

Sleep 2330
Wake 0630

7 hrs
Got to do better and shift it left.

04.22We

Sleep 2330
Wake 0700

7.5 hrs

04.23Th

Sleep 2300
Wake 0630

7.5 hrs
So close...getting there.

New Sleep Log Format

04.24F
1. What time did you go to bed? 11:20 pm
2. What time did you start trying to go to sleep? 11:25 pm
3. How long did it take you to fall asleep? 5 min.
4. How many times did you wake up before your final awakening? 1 times
5. After falling asleep, how much time did you spend awake? 0 hour 1 min
6. What time did you wake up for the last time? 6:15 am
7. What time did you actually get up to start your day? 6:30 am
8. How much sleep did you get last night? 7 hours 00 min
9. Yesterday, how much time did you spend napping or dozing? 0 min
10. How would you rate the quality of your sleep?
□ Very poor
□ Poor
□ Fair
x Good
□ Excellent
11. Comments: Slept good, just need to get an earlier start

04.25Sa
1. What time did you go to bed? 11:30 pm
2. What time did you start trying to go to sleep? 11:40 pm
3. How long did it take you to fall asleep? 5 min.
4. How many times did you wake up before your final awakening? 1 times
5. After falling asleep, how much time did you spend awake? 0 hour 1 min
6. What time did you wake up for the last time? 8:15 am
7. What time did you actually get up to start your day? 6:30 am
8. How much sleep did you get last night? 8 hours 30 min
9. Yesterday, how much time did you spend napping or dozing? 0 min
10. How would you rate the quality of your sleep?
□ Very poor
□ Poor
□ Fair
x Good
□ Excellent
11. Comments: Slept good, just need to get an earlier start

04.26Su
1. What time did you go to bed? 11:45 pm
2. What time did you start trying to go to sleep? 11:50 pm
3. How long did it take you to fall asleep? 10 min.
4. How many times did you wake up before your final awakening? 1 times
5. After falling asleep, how much time did you spend awake? 0 hour 5 min
6. What time did you wake up for the last time? 6:15 am
7. What time did you actually get up to start your day? 6:25 am
8. How much sleep did you get last night? 6 hours 30 min
9. Yesterday, how much time did you spend napping or dozing? 0 min
10. How would you rate the quality of your sleep?
□ Very poor
□ Poor
□ Fair
x Good
□ Excellent
11. Comments:

My initial goal is to be in bed by 10:30pm. As I continue through this challenge, I will slip that goal earlier and earlier in 15 minute increments. I do not have a standard bed time routine, so I will start listening to sleep music/sound and no screens after 10pm.

Week 2 Action Plan
1. Learn the 7 better-sleep secrets. Pick at least two insomnia-busters that you can incorporate into your bedtime routine throughout this week.

1. Create the right environment. Not an issue.
2. Get yourself into a routine. Work on this one.
3. Limit food and beverage intake before bed. Not a major issue.
4. Consider a natural approach. Try this one.
5. Know when and how to nap. Not an issue.
6. Take control of your worries. Work on this one.
7. Get a check-up. Not an issue.

2. Wake up to the importance of workouts. Exercising can help you sleep better and feel more energized, but the key is to exercise at the right time of day. Learn how to adjust your workouts for better Zzz's.

3. Nutrition to nod off. Could your dinner or late-night snacks be preventing you from getting your best rest? Learn which snacks promote snoozing and which foods and beverages you should avoid before bed.

4. Reflect. At the end of the week, share the changes you made and how they impacted your sleep and energy levels in our Week 2 forum.

04.27Mo
1. What time did you go to bed? 11:45 pm
2. What time did you start trying to go to sleep? 11:50 pm
3. How long did it take you to fall asleep? 10 min.
4. How many times did you wake up before your final awakening? 0 times
5. After falling asleep, how much time did you spend awake? 0 hour 0 min
6. What time did you wake up for the last time? 7:00 am
7. What time did you actually get up to start your day? 7:15 am
8. How much sleep did you get last night? 7 hours 00 min
9. Yesterday, how much time did you spend napping or dozing? 0 min
10. How would you rate the quality of your sleep?
□ Very poor
□ Poor
□ Fair
x Good
□ Excellent
11. Comments:

04.28Tu
1. What time did you go to bed? 10:45 pm
2. What time did you start trying to go to sleep? 11:50 pm
3. How long did it take you to fall asleep? 10 min.
4. How many times did you wake up before your final awakening? 0 times
5. After falling asleep, how much time did you spend awake? 0 hour 0 min
6. What time did you wake up for the last time? 6:45 am
7. What time did you actually get up to start your day? 7:00 am
8. How much sleep did you get last night? 8 hours 00 min
9. Yesterday, how much time did you spend napping or dozing? 0 min
10. How would you rate the quality of your sleep?
□ Very poor
□ Poor
x Fair
□ Good
□ Excellent
11. Comments: Still need to shift bedtime left and start a bedtime routine.

04.29We
1. What time did you go to bed? 10:25 pm
2. What time did you start trying to go to sleep? 10:30 pm
3. How long did it take you to fall asleep? 20 min.
4. How many times did you wake up before your final awakening? 1 times
5. After falling asleep, how much time did you spend awake? 0 hour 30 min
6. What time did you wake up for the last time? 6:20 am
7. What time did you actually get up to start your day? 7:00 am
8. How much sleep did you get last night? 7 hours 10 min
9. Yesterday, how much time did you spend napping or dozing? 0 min
10. How would you rate the quality of your sleep?
□ Very poor
x Poor
□ Fair
□ Good
□ Excellent
11. Comments: Tired today, poor sleep. Woke up at 3:20.

04.30Th
1. What time did you go to bed? 12:00 pm
2. What time did you start trying to go to sleep? 12:10 pm
3. How long did it take you to fall asleep? 20 min.
4. How many times did you wake up before your final awakening? 1 times
5. After falling asleep, how much time did you spend awake? 1 hour 00 min
6. What time did you wake up for the last time? 6:00 am
7. What time did you actually get up to start your day? 6:15 am
8. How much sleep did you get last night? 5 hours 45 min
9. Yesterday, how much time did you spend napping or dozing? 0 min
10. How would you rate the quality of your sleep?
x Very poor
□ Poor
□ Fair
□ Good
□ Excellent
11. Comments: Had difficulty wrapping things up before bed. Troubleshot printer issue, watched bank account for end of month income. Had trouble getting to sleep and staying asleep.
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