According to a 2025 survey from the American Academy of Sleep Medicine, 41% of U.S. adults have felt so sleepy while driving that it affected their ability to drive safely. That includes half of men (50%) and one-third of women (33%).

Drowsy driving is like driving drunk

Drowsy driving is a serious health and safety risk, and like drunk driving, it is completely avoidable. When you don’t get enough quality sleep, your brain doesn’t function at full capacity. Fatigue slows reaction times, reduces alertness, and makes it harder to stay focused on the road.

Even moderate sleep loss can affect driving ability in ways similar to alcohol.

One study found that after 17 to 19 hours without sleep, performance was equal or worse than driving with a blood alcohol concentration of 0.05%. Response speeds were up to 50% slower, and accuracy dropped significantly. After longer periods without sleep, performance declined to levels comparable to a BAC of 0.1%, which is higher than the legal limit for driving in all U.S. states.

Just as alcohol impairs judgment and coordination, drowsiness can delay reaction times and make it harder to respond quickly behind the wheel.

The AAA Foundation for Traffic Safety estimates that about one in six fatal crashes involves a drowsy driver. Drivers between ages 35 and 44 were the most likely to report feeling so tired at the wheel that it impaired their ability to drive safely, but anyone can experience the effects of fatigue.

Warning signs to watch for

You might not realize how drowsy you are until it’s too late. Warning signs include:

• Frequent yawning or inability to keep your eyes open
• Catching yourself “nodding off” or having trouble keeping your head up
• Inability to remember driving the last few miles
• Missing road signs or driving past your turn
• Following too close to cars in front of you
• Drifting into the other lane of traffic
• Driving onto the “rumble strip” or the shoulder of the road

If any of these sound familiar, it’s time to pull over or have another passenger take the wheel.

How to stay alert

Before driving, make sure you’re well rested. The AASM recommends that adults should sleep seven or more hours per night on a regular basis. Avoid driving late at night or alone when possible, and share driving duties on long trips. If you start feeling drowsy, stop at a rest area and take a short nap.

If you work late or overnight shifts, arrange for a ride home instead of driving yourself.

Getting enough healthy sleep is one of the most effective ways to reduce the risk of drowsy driving.

Learn more about healthy sleep habits or find an AASM-accredited sleep center near you.

Related:

• The growing shortage of truck parking: A ticking time bomb for drowsy driving accidents
• Drowsy driving in teens
• Drowsy driving kills thousands each year on U.S. roads
• Prevent Drowsy Driving: Stay Awake at the Wheel!

The post Falling back could leave you drowsy behind the wheel appeared first on Sleep Education.

A new study from researchers at the University of Florida found that several healthy habits, including quality sleep, social support, maintaining a healthy waistline and avoiding tobacco, are linked to slower brain aging.

A look inside the study

The research followed 197 adults, most of whom lived with chronic pain related to or at risk of knee osteoarthritis. Over two years, the participants received MRI brain scans that were analyzed by a machine learning system.

The research team estimated each person’s “brain age,” then compared it to their actual age. The difference between the two, called the brain age gap, served as a marker of overall brain health.

The main findings were that certain protective factors and habits appeared to keep brains younger. Participants who had less sleep impairment, got more restorative sleep, had better stress management with more optimism, maintained a healthy weight with a lower waist circumference, avoided tobacco, and had supportive relationships tended to have younger-looking brains.

On the other hand, stressors such as chronic pain, low income or lower education were linked to brains that appeared older than expected.

In fact, those who had the most protective factors at the start of the study had brains that looked eight years younger than their chronological age — and they continued to show slower brain aging over time.

Why it matters

The researchers pointed out that healthy behaviors don’t just help with pain or physical function; they may also add up to real benefits for the brain. Choices like getting enough sleep, staying active, managing stress and maintaining healthy habits can collectively support long-term brain health.

Sleep, in particular, is a modifiable behavior. That means you can take steps today to improve your sleep and potentially protect your brain over time.

Simple steps to sleep better

Improving your sleep doesn’t have to be complicated. Try these habits to help your body and mind wind down for a better night’s rest:

1. Keep a consistent sleep-wake schedule — go to bed and wake up at the same time every day, even on weekends.
2. Set a bedtime that allows for at least seven hours of sleep.
3. Use your bed only for sleep and sex.
4. Keep your bedroom cool, dark and quiet.
5. Limit fluids before bed.
6. Turn off electronic devices at least 30 minutes before bedtime.
7. Avoid heavy meals late at night; opt for a light snack if hungry.
8. Skip caffeine in the afternoon or evening.
9. If you can’t sleep after 20 minutes, get up and do something calm and quiet.
10. Avoid alcohol before bedtime.

The bottom line

This study found that getting good sleep was one of several key factors linked with healthier, younger-looking brains. The takeaway? You can take steps tonight to protect your brain for years to come. A few small changes to your sleep routine can make the difference between a restless night and truly restorative sleep.

Medical review by Dionne Morgan, MBBS, FCCP

Additional resources:

• Take a short quiz to learn how to get a better night’s sleep.
• Calculate your ideal bedtime.
• Begin and keep a sleep diary.
• Talk to your doctor about sleep.
• Get support from a sleep center.

Related content:

• Can a nap without sleep help your brain? New research explores the possibilities
• Nightly “brain wash” protects against Alzheimer’s disease during sleep
• Short sleep linked to aging brain

Authored by: Kate Robards

The post Good sleep may help your brain stay younger appeared first on Sleep Education.

A separate AASM survey found that 91% of people admitted they have stayed up too late binge-watching TV.

Phones and televisions are a normal part of daily life, but they may also cost us valuable sleep. Recent research shows that screen use at night can raise the risk of insomnia and shorten sleep.

What researchers found

A study published in Frontiers in Psychiatry in March 2025 examined screen use in bed among nearly 40,000 university students in Norway. Researchers compared different activities, such as social media use, streaming, surfing, listening to audio books or music, gaming or studying, to see how they affected sleep.

The findings showed a link between more screen time and worse sleep. Each one-hour increase of screen time after going to bed was tied to a 59% higher chance of having symptoms of insomnia. Students also slept an average of 24 minutes less per night for every extra hour of screen use. Over time, those lost minutes can add up to hours of missed sleep each week.

Another study, published in JAMA Network Open in March 2025, looked at screen use in adults across the United States and Puerto Rico. The results were striking. Compared with people who avoided screens, those who used them before bed had a 33% higher rate of poor sleep quality. They also slept about 50 minutes less each week. On workdays, nightly screen users slept an average of 7.6 minutes less per night. On nonworkdays, they slept about 5 minutes less.

These numbers may sound small, but the effect builds night after night. Less sleep can mean lower energy, reduced focus and long-term health concerns. Together, these studies add to a growing body of evidence showing that screen habits affect both the quality and quantity of sleep.

How to take back your bedtime

The good news is that small changes can make a big difference. Here are some ways to start:

• Turn off devices early. Power down electronics at least 30 to 60 minutes before bed.
• Move your phone. Keep it in another room if possible. If you use it as an alarm, try a clock instead.
• Create a routine. Reading, journaling or a warm shower can help your body wind down.
• Stick to a schedule. Going to bed and waking up at the same time each day supports healthy sleep.
• Silence alerts. If you must keep your phone nearby, turn off notifications so they don’t disturb you.

The takeaway

Digital media use is here to stay, but that doesn’t mean it has to interfere with sleep. Even small losses add up, and poor sleep can affect your health, mood and daily life. By limiting screens before bed and building a calming routine, you can protect your rest and feel better during the day.

Medical review by Ahmed Saleh, MD

Related:

• How technology is helping – and hurting – your sleep
• Improve your sleep in five simple steps
• Best ways to improve sleep without medication
• Many men are losing sleep to play video games and drink alcohol

Authored by: Kate Robards

The post Screen time and sleep: What new studies reveal appeared first on Sleep Education.

The survey, taken in June, found that 78% of people have lost sleep over money problems. Work worries are also high, with 65% losing sleep over job stress and 56% over job security.

“In today’s high-stress world, it’s easy to become overwhelmed and many people carry their worries to bed with them,” said Dr. Andrew Spector, sleep medicine physician and AASM spokesperson. “When your stress level is too high when you go to bed, your sleep suffers, and that affects your physical and mental health.”

Hear more from Dr. Spector in this CBS News segment:

Political worries are on the rise, with 56% losing sleep over the issue, up from 46% last year. Concerns about crime or violence keep 61% awake. New tech and artificial intelligence don’t weigh as heavy, with 39% saying they’ve lost sleep over it, down slightly from last year.

The good news? A few simple habits can help.

• Unplug from news and social media an hour before bed.
• Set aside “worry time” earlier in the day so your brain doesn’t save it for bedtime.
• Write it down if a thought won’t go away.
• Stay active with regular exercise, but not right before bed.
• Don’t stress about sleep itself. Worrying about sleep makes it worse.
• Reach out for support if stress keeps disrupting your nights.

“When we sleep better, we feel better — physically, mentally and emotionally,” Spector added. “Getting quality sleep is one of the most powerful tools we have to build resilience and face life’s daily challenges.”

Use the AASM’s Sleep Center Directory to find an accredited sleep center near you.

Related:

• How stress, anxiety, and depression are stealing your sleep
• How to use a sleep diary to improve your sleep
• The pursuit of perfect sleep may be keeping you awake
• Struggling with sleep? Get help from experts
• Best ways to improve sleep without medication

The post Worries keeping you up at night? You’re not alone appeared first on Sleep Education.

Artificial naps show surprising results

In a recent study, scientists found that brief naps (without REM sleep) improved visual task performance in macaque monkeys. The surprise came when researchers replicated this brain boost by electrically stimulating the monkeys’ brains while they were awake. The stimulation mimicked sleep-like brain activity and produced similar cognitive improvements.

These so-called “artificial naps” hint at a possible future where the brain could be refreshed without actual sleep. While this technique is still limited to primates, it opens the door to new research in humans, especially for those with sleep disorders or limited time for rest.

What we know about real napping

While artificial naps are still experimental, there is growing research on how regular daytime naps affect human health. At this time, the findings are conflicting. Some studies show benefits, while others show risks related to daytime napping.

Recent studies include:

• Nap habits and health risks
  A large analysis presented at SLEEP 2025 found that longer naps, inconsistent nap durations, and frequent naps around midday were linked to an increased risk of mortality in middle- and older-aged adults.
• Napping and brain preservation
  A 2023 study led by researchers at University College London and the University of the Republic in Uruguay found that people who regularly napped had larger total brain volume. This suggests that habitual napping may slow brain shrinkage and support brain health as we age.
• Napping and dementia risk
  A 2022 study from researchers at UC San Francisco and Harvard Medical School tracked older adults and found that those who napped more than an hour a day, or napped at least once a day, had a 40% higher risk of developing Alzheimer’s disease compared to those who napped less frequently or for shorter durations.

These findings suggest that not all naps are created equal, and more research is needed. Frequency, duration and timing may all influence long-term health outcomes.

Nap smarter, not longer

So how long should a nap be?

The American Academy of Sleep Medicine recommends that healthy adults limit daytime naps to 20 to 30 minutes, ideally taken in the early afternoon. These short naps can improve alertness, mood and performance without interfering with nighttime sleep or causing post-nap grogginess, or “sleep inertia.”

What’s next for artificial napping?

Could brain stimulation ever be used to mimic a nap in humans? A Scientific American article suggests that if the method proves effective, artificial naps could one day help enhance cognition, reduce fatigue or support people with sleep disorders.

For now, the best advice is to keep naps brief and intentional. But in the future, the science of sleep may offer new ways to rest — no shut-eye required.

Medical review by Margaret Hovda, MD

Related:

• When napping is good for older folks
• FAQs of Zzz’s: Answering your top 10 sleep questions
• Improve your sleep in five simple steps

Authored by: Kate Robards

The post Can a nap without sleep help your brain? New research explores the possibilities appeared first on Sleep Education.

How much sleep are people really getting?

According to the CDC, more than one-third of U.S. adults (36.8%) report not getting enough sleep. That number has remained consistent since 2013. Sleep habits also vary by state. Hawaii has the highest percentage of sleep-deprived adults at 45.9%, followed by West Virginia (42.6%) and Alabama (41.4%).

In a 2024 survey by the American Academy of Sleep Medicine (AASM), 54% of respondents said that they get too little sleep. Women are more likely than men to report that they don’t get the right amount of sleep.

Recommended sleep by age

The amount of sleep you need depends largely on your age. Here are the AASM’s official recommendations for children, teens and adults:

• Infants (4–12 months): 12–16 hours (including naps)
• Children (1–2 years): 11–14 hours
• Children (3–5 years): 10–13 hours
• Children (6–12 years): 9–12 hours
• Teens (13–18 years): 8–10 hours
• Adults (18+): 7 or more hours

These numbers are general guidelines. As we age, our sleep needs shift, with children and teens needing more sleep than adults. Your ideal sleep time may vary depending on your health, daily routine and individual needs. Still, falling short of these recommendations on a regular basis can lead to long-term consequences.

Can you catch up on sleep?

Some people try to “make up” for lost sleep on the weekends. This is called weekend catch-up sleep, and studies show it may offer some benefits.

For example, recent research found that teens who slept up to two extra hours on weekends showed fewer symptoms of anxiety. Another study found that adults who regularly sleep less than six hours on weekdays may lower their risk of heart disease if they add extra sleep on weekends. Moderate catch-up sleep is also linked to fewer depressive symptoms.

Still, relying too much on weekend sleep can throw off your internal clock. A consistent sleep schedule is usually best.

Signs you’re not getting enough sleep

Not sure if you’re getting enough sleep? There are some common red flags your body and brain may be sending you.

• You feel tired or drowsy during the day
• You need caffeine to stay alert
• You fall asleep quickly whenever you sit or lie down
• You sleep much later on weekends than weekdays
• You struggle with memory, focus or mood

Sleepiness may be a marker of insufficient sleep, and it can have wide-ranging effects. Excessive sleepiness is linked to problems with attention, reaction time, memory and decision-making. It can reduce your ability to function safely and effectively in daily life — and in severe cases, it may lead to injury or even death.

Sleepiness can also be a sign of an underlying sleep disorder, such as obstructive sleep apnea, narcolepsy, idiopathic hypersomnia or chronic insomnia. These conditions often cause disrupted or poor-quality sleep, even if you spend enough time in bed.

If you’re frequently drowsy, mentally foggy, or relying heavily on caffeine to stay awake, your body could be signaling that it needs more high-quality sleep.

When to get help

If you’re consistently tired despite spending enough time in bed, it may be time to talk to a sleep professional. An AASM-accredited sleep center can help diagnose and treat sleep disorders that might be affecting your rest.

Need help figuring out when to go to bed? Try the AASM’s bedtime calculator to find a schedule that works for you.

Getting enough sleep isn’t a luxury — it’s a necessity for your physical and mental well-being. If you’re wondering how much sleep you need, start by aiming for the age-based recommendations, then adjust based on how you feel during the day. Your body will tell you what it needs.

Medical review by Katherine Moawad, DO

Related:

• How much sleep do children need?
• Daytime sleepiness: More than just feeling tired
• FAQs of Zzz’s: Answering your top 10 sleep questions
• 7 and Up: The Healthy Sleep Duration for Adults

Authored by: Kate Robards

The post How much sleep do I really need? appeared first on Sleep Education.

Why sleep makes a difference

Think of sleep as brain fuel. Kids who get enough sleep are more likely to pay attention in class, absorb new information and keep their emotions in check. When they don’t get enough, the effects are obvious. According to a recent survey, parents notice that lack of sleep affects their child’s mood, attitude, behavior, energy and even grades.

Here’s what’s recommended:

• Ages 6 to 12: 9 to 12 hours of sleep each night
• Ages 13 to 18: 8 to 10 hours per night

Falling short of these numbers can lead to tired mornings, cranky afternoons and trouble in the classroom.

How to reset for the school year

Most kids go off-schedule in the summer, staying up late and sleeping in. A few days before school starts, help your child get back on track by adjusting their bedtime and wake-up time by 15 minutes each day. Keep shifting until their schedule matches the school day.

This works best when you start at least a week before the first day. Waiting until the night before is a recipe for a rough morning.

Most parents (80%) say their kids already have a regular bedtime. If you’re still figuring out what time your child should go to bed, try the AASM Bedtime Calculator. Just select their age and wake-up time to find the best bedtime for a full night of sleep.

What’s getting in the way of sleep?

Plenty of things can throw off a child’s sleep schedule. Parents say the biggest sleep disruptors are:

• Social media
• Homework
• Clubs, sports and other activities
• Afterschool jobs

To keep these from taking over bedtime, try this:

• Set a consistent bedtime, even on weekends
• Power down electronics at least one hour before bed
• Keep phones, tablets and TVs out of the bedroom at night
• Avoid caffeine in the afternoon and evening
• Build a relaxing routine like reading or taking a warm shower

Make sleep a priority

Talk with your child about how sleep helps them do better in school and feel better during the day. Treat sleep like any other back-to-school essential — just as important as school supplies or new shoes. And if your child keeps having trouble falling or staying asleep, don’t wait. Talk to your doctor and ask if the sleep team at an accredited sleep center could help.

A few small changes now can make a big difference this school year. Rested kids are ready kids.

Medical review by Helena Schotland, MD

Related:

• The truth about melatonin use in kids
• Caffeine energy products and kids: A risk to sleep and health
• Sleep experts urge focus on children’s sleep health
• Half of parents co-sleep with their child, new survey finds

Authored by: Kate Robards

The post Back to school sleep tips every parent should know appeared first on Sleep Education.

Stress and anxiety disrupt sleep for most

According to the survey, 74% of Americans report sometimes, always, or often experiencing disrupted sleep due to stress. Anxiety is also a major factor, with 68% reporting they lose sleep because of it.

“Stress and anxiety can significantly disrupt sleep patterns by triggering the body’s fight-or-flight response, making it difficult to relax,” said Jennifer Martin, a licensed clinical psychologist and past president of the AASM. “When the mind is racing with worries, it becomes nearly impossible to achieve the deep, restorative sleep we need for overall health.”

Depression adds to sleep challenges

Depression is another common cause of disrupted sleep. More than half of adults (55%) in the survey reported sleep issues due to depression.

Dr. Martin explained that mental health and sleep often affect each other in a cycle.

“Many Americans find themselves caught in a loop: Mental health conditions disrupt their sleep, and poor sleep worsens their mental health conditions,” Dr. Martin said. “This cycle can lead to a range of health issues, beyond just daytime sleepiness. Insufficient sleep can impair cognitive function, affect mood, and diminish overall quality of life.”

Tips to sleep better with stress and anxiety

To help break the cycle, the AASM recommends several strategies:

• Create a calming sleep space: Keep your bedroom cool, dark and quiet.
• Practice relaxation techniques: Try meditation, deep breathing or journaling before bed.
• Limit caffeine and alcohol: Cut back on caffeine and alcohol, especially in the hours leading up to bedtime.
• Get moving: Regular exercise improves mood and helps reduce stress. Try to avoid vigorous exercise close to bedtime.
• Watch your diet: Avoid large meals late at night; opt for a light snack if needed.
• Get support: If stress and anxiety continue to disrupt your sleep, consider talking to a therapist or counselor who can provide coping strategies and support.

“Addressing these intertwined challenges requires a holistic approach, focusing not only on improving sleep but also on managing stress and emotional well-being,” Dr. Martin said.

Help is available

If stress, anxiety, or depression are affecting your sleep, don’t wait to get help. Anyone who has a sleep problem can use the AASM’s sleep center directory to get help from the sleep team at an accredited sleep center.

Related:

• The ‘Mind after Midnight’: People more likely to make bad decisions late at night
• Stressed parents, sleepless nights
• Understanding the relationship between sleep deprivation and addiction
• Vivid dreams in times of stress

The post How stress, anxiety, and depression are stealing your sleep appeared first on Sleep Education.

These episodes can be scary, but they are more common than you might think.

What are confusional arousals?

Confusional arousals are a type of sleep disorder where you act confused or strange as you wake up or just after waking. During an episode, it might seem like you don’t know where you are or what you’re doing.

Your behavior can include slow speech, confused thinking, poor memory, and giving blunt or unclear answers to questions. You may look awake, but your mind feels foggy and unclear. Often, these episodes happen when someone else has to physically wake you up.

This kind of disorder is part of a group of sleep disorders called non-REM parasomnias. Non-REM parasomnias usually arise as a result of an incomplete awakening from deep sleep, also known as slow wave or stage N3 sleep. Other non-REM parasomnias include sleepwalking and sleep terrors.

Why do they happen?

Confusional arousals happen when your brain has trouble fully waking up from deep sleep. Instead of making a smooth switch from sleep to wakefulness, part of your brain stays asleep while another part wakes up. This mix-up can lead to confusion or strange behavior.

Why do some people have confusional arousals?

Confusional arousals can affect anyone, but some people are more likely to have them. Often, it runs in families. If a close relative has had episodes like this, your chances may be higher too.

Your lifestyle can also play a big role. Working overnight shifts or having a schedule that keeps changing can throw off your sleep rhythm. When your body clock is out of sync, your brain may struggle to wake up the right way, leading to confusion.

Mental health conditions like depression or bipolar disorder can increase the risk too, as can other sleep disorders like insomnia or hypersomnia. Also, not getting enough sleep can make confusional arousals more likely.

In fact, a study published in Neurology found that the majority of confusional arousals (84%) were associated with sleep/mental disorders or psychotropic drugs. Researchers found that sleep disorders were present for more than 70% of confusional arousals, with those with a circadian rhythm sleep disorder or who slept nine or more hours a night at higher risk to experience a confusional arousal.

Sometimes, specific events can trigger an episode. These include drinking alcohol before bed, using certain medications or drugs, or even being woken up suddenly. Sleep disorders like sleep apnea or periodic limb movements can also cause your brain to wake up in an unusual way.

How common are confusional arousals?

You’re not alone if this has happened to you. Confusional arousals are especially prevalent in children and adults under 35.

These episodes most often appear in early childhood, around age 2. They tend to be harmless, though they can be alarming for parents to witness. In most cases, confusional arousals of early childhood diminish after age 5.

One large study found that 17.3% of children between ages 3 to 13 years experienced confusional arousals. The lifetime prevalence is even higher — 18.5% of people have had an episode at some point in their lives. Among adults over age 15, about 3% to 4% experience confusional arousals.

Confusional arousals, along with sleepwalking and sleep terrors, are considered disorders of arousal. These are most common in children and typically resolve by puberty. For some, however, they may persist into adulthood.

Confusional arousals affect men and women at the same rate.

Are confusional arousals dangerous?

In most cases, confusional arousals aren’t harmful, but they can be unsettling to witness. A person may sit up in bed, mumble, or look right through you without responding. This behavior can seem strange or even a little scary, especially for parents or bed partners.

In children, these episodes are usually harmless and don’t last long. Most end within five to 15 minutes. However, because the child may look confused or agitated, parents often feel the urge to step in. Trying to comfort or wake a child during an episode might actually make things worse. It can lead to more confusion or a longer event.

For adults, confusional arousals are usually not dangerous, but in rare cases, an episode may include unusual or aggressive behavior. These extreme reactions are uncommon, but they can be upsetting or even unsafe if the person lashes out during the episode.

Even though these events can look alarming, most people with confusional arousals don’t need to worry about them being serious or harmful.

What can help?

Confusional arousals often happen when sleep is broken up by other sleep problems. Treating those problems can help reduce the episodes.

For children, sticking to a regular sleep schedule every day and making sure they get enough sleep is important. If episodes keep happening, gently waking your child about 15 minutes before the usual time may help.

In some cases, medications might be recommended to help manage confusional arousals.

When to get help

If you or someone you live with often wakes up confused or acts strangely during the night, don’t ignore it. A sleep doctor can do a sleep study to see what’s causing the problem and recommend treatment.

Use the AASM’s sleep center directory to get help from the sleep team at an accredited sleep center.

Medical review by Ahmed Saleh, MD

Related:

• Comparing child parasomnias
• Sleepwalkers sometimes remember their actions
• Acting out dreams linked to developing dementia
• Hypnosis may help people with parasomnias such as nightmares, sleepwalking

Authored by: Kate Robards

The post Waking up confused? It could be a sleep disorder called confusional arousals appeared first on Sleep Education.

What is a sleep diary?

A sleep diary is a daily log of your sleep schedule and related activities. It helps track when you go to bed, how long it takes to fall asleep, how often you wake up at night and what time you wake up in the morning. You also log daily factors such as caffeine or alcohol use, medications, exercise and naps.

By reviewing this information, you can spot patterns and better understand your sleep behavior.

How to keep a sleep diary

To get the most out of a sleep diary, try to fill it out every morning for about two weeks. Within an hour of waking up, fill in the details about the previous night. Try to be consistent and honest with your entries. If something unusual happens, such as an illness or a stressful event, you can make a brief note.

Typical sleep diary entries include:

• Bedtime and wake time
• Time it took to fall asleep
• Number of nighttime awakenings and how long they lasted
• Final wake-up time and when you got out of bed
• Quality of sleep
• Caffeine, alcohol and medication use
• Exercise and nap times
• Type of day (workday, weekend, day off)

Why is a sleep diary helpful?

A sleep diary can reveal patterns you may not notice otherwise, such as staying in bed too long while awake, drinking caffeine too late or having an inconsistent sleep schedule. It is especially useful for diagnosing insomnia and is often used alongside cognitive behavioral therapy for insomnia (CBT-I).

The sleep diary, which documents sleep-wake patterns, can also help diagnose and manage circadian rhythm sleep-wake disorders. Circadian rhythm disorders disrupt the body’s natural internal sleep-wake clock. Analyzing the sleep diary can help to identify patterns of irregular sleep-wake cycles and help to determine effective interventions for adjusting sleep schedules.

Tips for success

• Use a printable or digital diary. You can find a free one here.
• Paper or app? Choose the method that feels easiest to stick with.
• Be consistent. Aim to complete it every day, including weekends.
• Keep it accurate. You do not need exact times. Your best estimate is fine.

When to get help for a sleep problem

If you are having trouble sleeping, starting a sleep diary is a smart first step. It helps you track your sleep patterns and daily habits so you can see what might be affecting your rest. Filling it out each morning for at least two weeks can help you spot patterns in your sleep schedule.

You can begin a sleep diary on your own, even before talking to a doctor. Bringing it with you to an appointment can make that conversation more productive. It provides valuable information that may help guide the next steps, whether that’s lifestyle changes, a referral to a sleep center or further testing.

If your sleep has been poor for more than a month, or if you feel very tired during the day, it is time to talk to your doctor. You should also seek help if you fall asleep while driving or if someone has told you that you snore or stop breathing during sleep. These could be signs of a sleep disorder that needs treatment.

Use the AASM’s sleep center directory to connect with the sleep team at an accredited sleep center near you. You can also view helpful tips for healthy sleep to start improving your sleep habits today.

Medical review by Dionne Morgan, MBBS, FCCP

Related:

• Daytime sleepiness: More than just feeling tired
• The pursuit of perfect sleep may be keeping you awake
• FAQs of Zzz’s: Answering your top 10 sleep questions

Authored by: Kate Robards

The post How to use a sleep diary to improve your sleep appeared first on Sleep Education.