Use a sleep journal?
Introducing a CPAP into your life can be compared to a love story: when the treatment is well prescribed and you have found the right mask, the first few months are usually a real honeymoon! However, after a few years, routine sets in and for some, sleep problems may return, never like untreated sleep apnea, but rather as a habituation to our CPAP. At Innovation CPAP, we advocate for sleep hygiene. Just like with your relationship, it is important to work on maintaining good sleep hygiene. Here is a first method to help you maintain restorative and quality sleep.
The sleep journal:
A sleep journal is an effective tool for tracking and analyzing your sleep habits. It can help you identify sleep problems, monitor your progress, and evaluate the impact of changes in your routine or lifestyle. Here's how to use a sleep journal:
Choose a format: Opt for a traditional notebook, digital file, or specialized app to keep your sleep journal.
Record key information: Items to track in your journal may include bedtime, time it takes to fall asleep, nighttime awakenings, wake-up time, duration and quality of sleep, dreams, substance use, physical and relaxation activities, sleep environment, as well as your emotions and stress levels.
Stay consistent: Fill out your sleep journal daily, preferably shortly after waking up, and do it at about the same time.
Analyze the data: Review your data after a period (e.g., 2 weeks or a month) to identify trends, habits, and potential issues. You might notice difficulties falling asleep after consuming caffeine, for example.
Make adjustments: Use the information from your journal to modify your routine, environment, or lifestyle to improve the quality and duration of your sleep.
Assess progress: Continue to keep your journal and check whether the changes made have a positive impact on your sleep. Adjust your strategies if necessary.
A sleep journal can also be a very useful tool during an annual assessment with your sleep therapist or when meeting with a sleep professional.
