Keep a sleep agenda

The sleep agenda is a scientifically recognized self-observation tool for optimizing the quality of one's rest and identifying personal patterns.

What to note on a daily basis?

Schedules

• Bedtime
• Estimated time to fall asleep
• Number and duration of nocturnal awakenings
• Sunrise time
• Total sleep time

Subjective evaluation

• Sleep quality (1-10)
• Shape when you wake up
• Daytime sleepiness
• Energy during the day

Influential Factors

• Physical activity
• Stress/worries
• Feeding (time, type)
• Screens (duration, time)
• Substances (coffee, alcohol)
• Siestes

Objectives

• Identify your personal patterns
• Optimizing sleep hygiene
• Measuring the impact of change
• Track progress