Sleep diaries and tracking devices

Sleep Diary

What is it? A record of sleep- related information containing:

  • Bedtime
  • Wake Time
  • Time taken to fall asleep
  • Number/duration of sleep interruptions
  • Number/duration of naps
  • Perceived sleep quality
  • Medications
  • Drinks/caffeine/tobacco
  • Exercise

A sleep diary can help to evaluate your sleep; calculate your total sleep time; identify habits and patterns; and identify disruptions
/factors influencing sleep

Sleep Aids

  • Weighted Blankets
  • Ear Plugs
  • Eye Mask
  • PEMF Devices
    (Pulsed Electro Magnetic Field) 
  • Sleep Headband
  • Cranial Stimulation
  • Ceiling Projector
  • Sound Machines – White Noise
  • Blue light blocking glasses
  • Therapy lamp/light

Sleep Tracking Devices / Apps

  • Sleep tracker apps
  • Wearable devices – Apple, Garmin, FitBit
  • External devices
  • Export to share with health professional
  • Measure sound, HR, bedtime, waketime
  • Measure duration and quality of sleep
  • Look at sleep behaviour
  • How much time spent in REM/other cycles
  • Patterns
  • Audio recordings – analysis of sounds
  • Movements
  • Light level
  • Snoring, talking, coughing
  • Dream journal
  • Trends and tips

Relaxation

"The art of falling asleep is trying not to"
Knowing how to clear your thoughts and relax helps

“The art of falling asleep is trying not to”

Knowing how to clear your thoughts and relax helps

Sleep playlists (Spotify)

Guided Meditation

Sleep Stories (Calm/You Tube)

Relaxation

Restful imagery

Mindful breathing

Distraction  

Useful videos:

Calm Sleep Stories | Stephen Fry’s ‘Blue Gold’

 

Relaxing Sleep Music • Deep Sleeping Music, Relaxing Music, Stress Relief, Meditation Music (Flying)

 

Fall Asleep In MINUTES! Sleep Talk-Down Guided Meditation Hypnosis for Sleeping

 

 

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