Embedded Files
Image of the sleep diary (with embedded link to PDF)
Sleep Diary Information & Instructions
A Sleep Diary is a set of questions that you answer after awakening about the sleep you just experienced. Each diary covers a 7-day week. You should keep a diary for each week during active CBT-I treatment and bring your diaries to each appointment.
Basic instructions
(1) On each day, complete the diary soon after your final awakening.
(2) Keep the diary in a place where it is likely for you to see and complete it. Tip: Link it to something you always do. For example, keep it next to your toothbrush and compete it before brushing your teeth.
(3) For each question, use your best guess. Don’t rely on data from electronic devices.
(4) During the night, don’t worry about keeping track of times. Avoid clockwatching.
(5) Bring completed diaries to your sessions. You can also send me a photo of your diary prior to a session by uploading it to my secure “file upload” page:
Clarification of the meaning of certain items
Target bedtime & rise time: The times you plan to consistently go to bed at night and get out of bed in the morning.
Item #1: What time did you try to go to sleep? This is when you turned out the lights and set the intention to actually fall asleep.
Item #4: How many times did you wake up, not counting your final awakening? This is the number of times you awakened during the after first falling asleep, except for the last time you awakened before getting out of bed to start your day.
Item #5: In total, how long did these awakenings last? If you had one or more awakenings during the night (see question #4), how long did these last in total. For example, if you had two awakenings of 30 minutes each, the answer would be 60 minutes.
Item #6: What time was your final awakening? This is the time you awakened and got no further sleep for the night before getting out of bed to start your day.
Item #10: Average Sleep Opportunity (ASO): This is the average amount of time per night that elapsed between the time you set the intention to fall asleep (see item #1) and when you got out of bed to start your day (see item #2).
Item #11: Average Wake Time (AWT): This is the average amount of time per night you were awake during the night.
Item #12: Average Sleep Time (AST): This is the average amount of sleep you got per night.
Item #13: Average Sleep Efficiency (ASE): This is the average percent of time you were asleep during your sleep opportunity.
References
This sleep diary is a modified version of the following diary:
Carney, C. E., Buysse, D. J., Ancoli-Israel, S., Edinger, J. D., Krystal, A. D., Lichstein, K. L., & Morin, C. M. (2012). The Consensus Sleep Diary: Standardizing prospective sleep self-monitoring. Sleep, 35, 2, 287–302. [link to article]
SCANNING & SENDING FILES (FOR FREE)
(1) Download the free Adobe Scan app to your smartphone.
(2) If you don’t already have an Adobe account, you will need to create one. This is free.
(3) Scan the document with your phone’s camera. It will save as a PDF.
(4) Choose, “Share a copy” and email the document to yourself.
(5) Go to my secure file upload page to send the document to me: https://www.cognitoforms.com/CorvallisClinic1/drbinggelifileupload
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