There's nothing as restorative as a full night's sleep, so when you're not getting that, it can be the most aggravating problem to solve. To help figure it out, get a journal and keep a sleep diary. Photo by Tony Alter.
It might sound like overkill, but journaling can be a surprisingly affective tool for problem solving. If you're trying different methods for get a better night's sleep, productivity blog Mintfull suggests keeping a sleep diary to track those methods and find which ones work best. Here's how to start:
Before you change anything, figure out what your starting point is. Write it down.
Next to it, write down what you are going to change.
Example: average bedroom temperature during the night: 70° F >> changing it to 65° F
Once you've made that change, record the outcome. To do this, they suggest answering three questions in your journal:
- How are you feeling? Excited, pumped up, groggy, "I hate Mondays", etc. Rate your mood on a scale from 1 to 10
- How much energy do you have? Rate it from 1 to 10.
- How was your sleep? Deep, light, interrupted, restless, etc.
You can add more information as you see fit, and you want to record your answers as close to waking up as possible. After keeping track of your habits and their outcomes for a while, you can get a better idea of what actually works for getting a better night sleep.
For more tips, check out the full post.