U N L E A S H T H E S U P E R P O W E R O F YO U R S L E E P

I N C R E A S E D A L E R T N E S S · B E T T E R D E C I S I O N M A K I N G M O R E E N E R G Y · E L E VAT E D M O O D · B O O S T E D I M M U N E S Y S T E M

B E T T E R P E R F O R M A N C E AT W O R K , S P O R T A N D S T U DY

We are the leading national advocate for sleep health,we raise awareness of sleep problems and focus oneducating the community about sleep and its

importance. We also raise funds for research to address commonsleep problems.

Sleep Awareness Week is an annual event aimed at creatingawareness about the importance and quality of sleep. The Sleep Health Foundation believes that many of us don’t treat oursleep with the respect it deserves and has put together someinformation and activities to share over the next couple of weeksto help all of us think more about how we manage our sleep.

This year we are also partnering with Forty Winks who will besharing information on setting yourself up for quality sleep with anightly good sleep routine.

THE SLEEP HEALTH FOUNDATION ISDEDICATED TO IMPROVING PEOPLE’SLIVES THROUGH BETTER SLEEP.

PROUDLY SUPPORTED BY

6-12 JULY 2O15

PROUDLY SUPPORTED BY

6-12 JULY 2O15

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Regularly getting sufficient sleepis important for your health,sense of well being and ability tomanage at home and work. Whenyou sleep better, you feel better.

This Sleep Health FoundationSleep Diary will help you track

your sleep, allowing you to seehabits and trends that arehelping you sleep or that you canimprove. You should aim for atleast seven hours of sleep in a 24hour period, and more foryounger people.

This diary only takes a fewminutes to complete each day.Use it for a seven day periodand make further copies totrack your sleep habits forlonger. Review your completeddiary to see if there are any

patterns or practices that helpor hinder your sleep.

Is your bedroom a quiet, darksanctuary? Are you looking atbright screens or usingcaffeine or alcohol too close tobed time? Small changes add

up to a big difference in yoursleep health.

If you go to bed and think yousleep well, but are still wakingup feeling tired, talk to yourdoctor as you may have asleep disorder.

Start date:

Day of the week

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

What time did you attempt to go to sleep? AM / PM AM / PM AM / PM AM / PM AM / PM AM / PM AM / PM

What was your final wake-up time AM / PM AM / PM AM / PM AM / PM AM / PM AM / PM AM / PM

Last night I fell asleep: TICK 1 BOX TICK 1 BOX TICK 1 BOX TICK 1 BOX TICK 1 BOX TICK 1 BOX TICK 1 BOX

• Easily ■ ■ ■ ■ ■ ■ ■• After some time ■ ■ ■ ■ ■ ■ ■• With difficulty ■ ■ ■ ■ ■ ■ ■

I woke up during the night:

• Nº of times ■■ TIMES ■■ TIMES ■■ TIMES ■■ TIMES ■■ TIMES ■■ TIMES ■■ TIMES

• Nº of minutes awake ■■ MINS ■■ MINS ■■ MINS ■■ MINS ■■ MINS ■■ MINS ■■ MINS

When I woke, I felt: TICK 1 BOX TICK 1 BOX TICK 1 BOX TICK 1 BOX TICK 1 BOX TICK 1 BOX TICK 1 BOX

• Refreshed ■ ■ ■ ■ ■ ■ ■• Slightly refreshed ■ ■ ■ ■ ■ ■ ■• Tired/fatigued ■ ■ ■ ■ ■ ■ ■

Notes: Record any other factors that may affect your sleep (i.e. hours of work, stress, noisy neighbours, other…)

My sleep wasdisturbed by:(List mental or physicalfactors including noise,lights, pets, allergies,temperature, discomfort,stress or other… )

Day of the week

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

I drank coffee/caffeinated drinks in the: (M)orning, (A)fternoon, (E)vening, (N)ot Applicable

CIRCLE APPLICABLE ● M A E N M A E N M A E N M A E N M A E N M A E N M A E N

How many in total? ■DRINKS ■DRINKS ■DRINKS ■DRINKS ■DRINKS ■DRINKS ■DRINKS

I drank alcohol today in the: (M)orning, (A)fternoon, (E)vening, (N)ot Applicable

CIRCLE APPLICABLE ● M A E N M A E N M A E N M A E N M A E N M A E N M A E N

How many in total? ■DRINKS ■DRINKS ■DRINKS ■DRINKS ■DRINKS ■DRINKS ■DRINKS

I watched TV, used a PC, laptop, tablet or smartphone 1-2 hours before bedtime

CIRCLE APPLICABLE ● YES | NO YES | NO YES | NO YES | NO YES | NO YES | NO YES | NO

How many? ■■ TIMES ■■ TIMES ■■ TIMES ■■ TIMES ■■ TIMES ■■ TIMES ■■ TIMES

I exercised at least 20 minutes in the: (M)orning, (A)fternoon, (E)vening, (N)ot Applicable

CIRCLE APPLICABLE ● M A E N M A E N M A E N M A E N M A E N M A E N M A E N

How many times? ■■ TIMES ■■ TIMES ■■ TIMES ■■ TIMES ■■ TIMES ■■ TIMES ■■ TIMES

I took a nap today

CIRCLE APPLICABLE ● YES | NO YES | NO YES | NO YES | NO YES | NO YES | NO YES | NO

How long? ■■ MINS ■■ MINS ■■ MINS ■■ MINS ■■ MINS ■■ MINS ■■ MINS

During the day, how likely was I to doze while performing daily activities: (N)ot likely, (M)oderately likely, (H)ighly likely

CIRCLE APPLICABLE ● N | M | H N | M | H N | M | H N | M | H N | M | H N | M | H N | M | HDuring the day, my mood was: (H)appy, (M)oderately happy, (V)ery happy

CIRCLE APPLICABLE ● H | M | V H | M | V H | M | V H | M | V H | M | V H | M | V H | M | V

In the hour beforegoing to sleep, mybedtime routineincluded:(List activities includingtaking a shower, readinga book, using electronicdevices, doing relaxationexercise)

I took the followingmedications today:

For more information, find our fact sheets at sleephealthfoundation.org.auShiftworking? See our fact sheet on how to manage its impacts.

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