Lesson 2 The Sleep Diary If I were to ask you right now,
How many hours of sleep do you get each night?
Would you know for sure the exact amount?
This does not include the time that you spent in your bed.
It does not include tossing and turning.
The actual amount of sleep you are getting each night will be determined by using a sleep log to minimize subjectivity and guesswork about the hours of nightly rest.
Often people are surprised by the numbers that the sleep log uncovers.
You may be getting more sleep than you realize,
Or you may be getting a lot less than you assumed.
So it is necessary to avoid relying on your memory because of the gaps we often have when it comes to remembering something.
The log will also help identify habits that you can alter to improve your sleep.
You can't get to where you're going unless you know where you are right now.
Using the log will uncover how efficient your sleep is.
What that means is you can calculate the amount of time spent sleeping.
Often we only consider the time we spend in the bed with lights out,
Yet we're awake tossing and turning,
Drinking water,
Getting up,
Going to the bathroom,
Getting back in bed,
And considering that in our calculation of bedtime.
Poor sleepers have a lower percentage of sleep efficiency,
So they might only have five hours of sleep versus the eight hours they're spending in the bed.
Sleep efficiency won't be improved unless we include weekends because that's when a lot of people will sleep in late,
Thinking they are catching up on their sleep.
Unfortunately,
Staying in bed later than usual disturbs the pattern you have built during the other five days.
It is important to record all sleep patterns at the beginning of this course,
Including weekends,
For reasons we will discuss later.
So how to create a sleep log?
Well,
On one page,
Make a column on the left for a list of questions.
On the right,
You list the days of the week at the top of the page,
Like a grid.
So here are the questions that we are going to write down the left side.
Question 1.
What time did I get into the bed?
Question 2.
What time did I fall asleep?
Question 3.
How many times did I wake up in the night?
Question 4.
How long was I awake?
Question 5.
When did I wake up,
Get out of bed,
And begin my day?
Question 6.
Total time of actual sleep?
7.
Rate the quality of your sleep.
1 equals terrible and 5 equals great.
List any method used,
Meditation,
Supplements,
Etc.
Number 9.
List one thing you are grateful for.
To gain the most from this course,
It is highly recommended to pause now and create your own sleep log for 7 nights,
So that you know exactly what your pattern is,
And then we can work together with a clear understanding of what you are dealing with.
If you are a wearer of an Aura Ring,
Or you have any other device that tracks your sleep,
Please use that information to fill in the certain sections of the log.
Start filling in your sleep log tonight and tomorrow morning,
And continue for the rest of the week.
