You’ll find plenty of guides about different journaling methods online, but one approach that is often overlooked is sleep journaling. This can take a few different forms, but for many people, it’s about documenting their sleep habits, which can go a long way in revealing that someone might actually be suffering from sleep apnea.
How does a sleep journal work, and at what point should you go over it with your doctor? Keep reading to learn how this little habit can lead to better mornings (and better overall health).
What Exactly is a Sleep Journal?
There are three main types of sleep journals. Dream journals focus on the random adventures and images that run through your subconscious while you get some shuteye. Morning journals are when someone gets up and immediately writes about what is on their mind.
A straightforward sleep journal, however, focuses on keeping track of certain details about how you rest. This can help establish patterns and show issues that may be hard to notice when they occur over a long period of time.
While it can vary, a sleep journal often consists of a series of questions a person answers every day, which can include:
- How long did you sleep last night?
- What time did you go to bed?
- Approximately, how long did it take you to go to sleep?
- Did you wake up in the middle of the night at all?
- How rested did you feel today?
- Did anything else stick out about your sleep?
Sleep Journaling & Sleep Apnea
Sleep apnea is a condition that affects over 20 million Americans every single night, and while it’s a widespread problem, about 80% of cases are undiagnosed. This is largely because the most telltale symptoms (like repeated stoppages in breathing while sleeping) only occur while someone is unconscious. Typically, the only thing a person will notice is that they are tired all the time and experience morning headaches/sore throats as well as persistent brain fog.
But keeping a sleep journal could show that someone is getting seven to nine hours of sleep each night but still waking up tired and feeling groggy throughout the day. They might also notice that they sometimes wake up in the middle of the night feeling out of breath or even choking.
These episodes can easily be forgotten as the day goes on and life gets busy, but writing it down makes it easy to remember.
When Should a Doctor Read My Sleep Journal?
If any of the symptoms of sleep apnea sound familiar (you’ll find a more extensive list here), then it might be wise to keep a sleep journal for a few weeks and then show it to your doctor. Certain patterns and symptoms will make it clear you should undergo a proper sleep test for a formal diagnosis, which can then open up access to professional treatment (and better sleep!).
About the Author
A graduate of the University of Alabama School of Dentistry, Dr. Jeff Rodgers has dedicated his 25+ year career to helping patients overcome snoring, sleep apnea, and TMJ-related problems. As such, he has completed countless hours of advanced training on the subject, leading him to become a Diplomate of both the American Academy of Dental Sleep Medicine and the American Sleep and Breathing Academy.
If you’re concerned about sleep apnea, you can schedule a screening (bring your sleep journal if you have one!) with Dr. Rodgers right now by clicking here or calling (770) 394-4310.