The sleep diary was modeled off of sleep diaries used in the top sleep labs. It provides you with information about your unique sleep habits and the major factors that impact your sleep. With the sleep diary you can track:
Sleep Amount Per Day.
Bed Time Per Day.
How difficult it was for you to fall asleep.
Average Sleep Amount.
Average Bed Time.
The daily behaviors that can be tracked using Proactive Sleep include: mood, productivity, exercise, diet, alcohol use, caffeine use, and medication use. These behaviors were chosen because they are the behaviors that sleep clinicians typically ask their patients to track. There is a reciprical relationship between these behaviors and sleep where these behaviors are known to affect sleep and sleep is known to affect these behaviors.
All of these behaviors are evaluated based on a three point scale where a green icon correponds to good behavior, a yellow icon corresponds to mediocre behavior, and a red icon corrsponds to bad behavior. How you evaluate the behaviors and what the evaluation represents is up to you and it is based on making comparisons within yourself. For example, if you feel that you were behaving at your normal level of productivity, then for the productivity icon you would select the middle, yellow productivity icon. An important thing to remember is to be consistent. For example, you may either evaluate a poor score for medication based on whether you forget to use medication or if you use the medication when you should not. Thus, both cases may correspond with pressing the red medication button. So it is important to remember what each behavior represents to you.
How were you feeling today? Did you have thoughts of depression or self loathing? Press the red mood button. Was your mood normal for the day? Press the yellow mood button. Did you have a great day where you were feeling happy and engaged? Press the green mood button.
There is an obvious relationship between mood and sleep where poor sleep will often be related to a bad mood. Additionally, there is a more interesting relationship where sleep deprivation can actually ward off depression. In extreme cases of depression, brief periods of sleep deprivation are sometimes a behavioral treatment for the disorder.
How productive were you today? Did you have a hard time consentrating or were you feeling unmodivated? Press the red productivity button. Was your productivity normal for the day? Press the yellow productivity button. Were you highly productive today in both the efficiency and amount of your work? Press the green productivity button.
Sleep is related to the consolidation of new memories, vigilance in performing various tasks, consentration and energy level. This means that sleep is highly related to productivity.
Did you exercise today and, if so, how much did you exercise? Did you not exercise today or exercise below your normal amount of exercise? Press the red exercise button. Was your exercise normal for the day? Press the yellow exercise button. Did you exercise more than usual? Press the green productivity button.
Sleep will effect willingness and ability to exercise, and additionally, exercise affects other behaviors, such as mood, diet, ability to fall asleep, productivity, etc. However, the type of exercise has a large impact on this effect where long periods of aeriobic exercise (i.e. jogging) has a unique effect on behaviors such as mood. Therefore, when responding to exercise amount, it is recommended to distinguish between anaerobic and aerobic exercise.
Did you eat healthy foods today? Did you eat too little? Or did you eat too much?
There is an interesting relationship between sleep and diet where sleep deprivation causes increased snacking on fatty foods, which can lead to obesity. Additionally, eating close to bedtime can impact how easy it is to fall to sleep. If you are an Insomniac, you can use this icon to track this component of sleep hygiene.
How much alcohol did you drink today?
Sometimes people with insomnia drink in order to promote sleep, but this is not a healthy behavior. Drinking actually hurts sleep quality and resulting in frequent awakenings during the night. Proactive Sleep enables you to see this for yourself. Additionally, see the effect that drinking has on the other behaviors that Proactive Sleep can track and possibly understand if things like poor mood and a lack of exercise lead to drinking.
How much caffeine did you consume today?
Consuming too much caffeine, especially close to bedtime can result in difficulty falling asleep. See this for yourself by comparing caffeine consumption with the survey quesiton related to sleep onset. Additionally, does caffiene really improve your productivity. Compare the productivity score with caffeiene consumption to find out. Additionally, drinking caffiene close to bedtime can impact how easy it is to fall to sleep. If you are an Insomniac, you can use this icon to track this component of sleep hygiene.
Did you take your medication today? Should you be taking your medication today?
How you respond to this question is up to you where taking medication can either be a good thing or a bad thing.
Various medications, can be perscribedf new memories, vigilance in performing various tasks, consentration and energy level. This means that sleep is highly related to productivity.