| Chronic insomnia or a long term pattern of | | | | unusual) |
| sleeplessness can be a result of many factors and | | | | 3am - still in bed but awake - worried about how |
| is rarely due to one factor. It is important to | | | | tired I will be at 6am |
| become an investigator and detail your diet, | | | | 5am - still in bed but decide too late to try and |
| lifestyle and worries, so that you may identify | | | | sleep - get up and have shower, dress and |
| what may be the cause or causes. If you can | | | | breakfast. |
| identify a medical condition or event that coincides | | | | Food: Breakfast - cereal and coffee at 5.30am, |
| with your start of chronic insomnia then that is a | | | | Snack - coffee and biscuits at 10am, Lunch - |
| great start, but more often than not a simple | | | | Tuna sandwich and yoghurt, Snack - muffin and |
| event like an injury or illness starts a chain | | | | coffee - 3pm, Dinner - steak and salad - 7pm, |
| reaction of other factors that keep the chronic | | | | Snack - banana 9.30pm |
| insomnia alive and well even after the original | | | | Drinks: 1 glass of water - 10am, 3 cups of coffee, |
| problem has been resolved. | | | | 2 glasses of wine at 7-9pm |
| It is important to keep a journal over a couple of | | | | Weather - 22 degrees and comfortable day |
| weeks so that you may identify your lifestyle | | | | Physical Activity - walked to and from train |
| habits and concerns. Start by journaling during | | | | station to work - 3 blocks each way at 7.30am |
| your time awake at night - at least you will feel | | | | and 5pm |
| like you are working towards solving the problem, | | | | Emotions - nothing eventful - calm but physically |
| and the sheer stress of identifying the cause may | | | | tired |
| assist you in falling asleep. Break the day up into | | | | Medications - 2 x panadol at 7.30am, 3pm and |
| activity, food, drink, emotions, physical activity, | | | | 7pm for ongoing throbbing headache |
| environment and times. | | | | Physical condition - low grade headache all day, |
| For example: | | | | sore neck and lower back, relieved a little by |
| Sunday 14 June 2009 - 10pm - in bed and tired - | | | | panadol. |
| but no sleep | | | | Home routine - dinner 7pm, TV 8-10pm, Shower |
| 11pm - out of bed and journaling | | | | 10pm, Bed 11pm |
| 12pm - back in bed | | | | Repeat this process for at least 14 days and see |
| Monday 15 June 2009 - Work day (nothing | | | | if you can identify a routine, or lack of routine. |