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Getting a Good Night's Sleep by practicing good sleep hygiene - sweet bunny


I had insomnia for the longest time, being unable to sleep; staring at the ceiling until my day began was how I spent most of my evenings. Being a caregiver at night while working full-time during the day sort of messed up my internal clock when my caregiving duties ended with a passing of a loved one. I struggled to get in biological clock in order.

                                   


My friend was very kind she bought me a lavender pillow for my birthday it did help a little comfort wise but I was still unable to sleep, what really made a difference was completely drawing the curtains and being in total darkness helped the pineal gland to start producing melatonin while light causes that production to stop. I never knew that and mostly had the practice of keeping the curtains open through the night while I slept. It is amazing that the simplest things such as reducing the amount of light in a room could help get you better sleep, know this earlier could have prevented me from taking a supplement that was only a temporary fix to my sleep problem, withstanding the side effect the next day was no walk in the park either.

Practicing good sleep hygiene contributes to a better night’s sleep and a good night’s sleep gives you the energy for a productive day. I am guilty of having poor sleep hygiene; I had to pay for that during the day when I was usually exhausted, unfocused, and just eager to get back to bed for a good nap.

Inspired I drew some sheep and started creating a sleep tracker to keep my sleep patterns in check.

How to Track Your Sleep with a Sleep Log/ Tracker - A printable sleep tracker to track my sleep patterns and to collect details such as the number of hours, how energized I feel the next day as well as other notes such as dreams that disrupted your sleep or too much caffeine can be written under notes. Knowing your patterns will enable you to change the habits that are causing you precious winks of sleep.

How a sleep tracker works – The Happy Sheep Sleep Tracker I created is to record your sleep pattern for the month up to 31 Days. Start by Shading the month, and indicating the time you went to bed in the alarm clock, I really enjoyed shading the sheep and find it appropriate for any age group, the sheep that have numbers indicated on them to show the number of hours slept. In the printable, there are up to 18 sheep representing 18 hours, not that an adult would need that much sleep but to create the flexibility of use of the tracker, it can be used for a new-borns, which requires from 14-17 hours of sleep recommended by the National Sleep Foundation, pre-schooler 10 to 13 hours including naps. 6 to 12-year olds require 9 to 12 hours. 13 to 18 years 8 to 10 hours and finally adults, which need 7 to 8 hours, sleep. 

Fill in the notes section with any details you would like to add about your sleep. 

At the end of the month, you can rate your sleep quality for the month by shading the sheep at the bottom. Under the I need to section there are icons reminding you to sleep earlier, have less screen time before bed, have less caffeine, and relax before bedtime. There are two empty icons for you to draw or write what else you should do to improve your sleep quality.

                                   

Keeping track of my sleep has helped me get a good’s night rest and I eliminated having caffeine after 5pm which I realized was keeping me up at night. Also limiting the number of hours, I watch videos before bedtime also helped. Keeping track of your sleeping habits is a great way to highlight bad sleep hygiene and keep you on track for a good rest and a productive day ahead.

The printables are available in sizes, A4, A5, Letter, and Half-Letter. Do remember to adjust your printer properties before printing. The best part about printables is you can print as many as you like it is yours forever. If you are interested in purchasing this tracking it is available on Etsy and my Payhip page. I will also be giving out bonus items, 2 colouring pages of a girl sleeping with a blindfold on and one without a blindfold.  



Thanks for taking the time to read my post stay tuned for more printables. 

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2 comments

  1. A sleep tracker is such a great idea! The lavender pillow also sounds so soothing. Thanks for sharing!

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  2. That's great to hear that keeping the curtains closed helped you sleep better!
    The sleep tracker sounds great and there are nights when I have good sleep and others where I struggle to fall asleep and I feel exhuasted the next day so it would be beneficial for me to do.

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