Sleepweek helps your family doctor help you with your sleep problems.
Fill in the questionnaire and keep a sleep diary for a week.
At a glance
the Sleepweek
Sleepweek
The Sleepweek gives more insight in your sleep problems. You keep a sleep diary and fill in a questionnaire.
Questionnaire
Sleep diary
In the sleep diary you enter your bedtime and getting up time every morning for 1 week, you also keep track of times at which you fell asleep and woke up and how often and for how long you lay awake.
Sleep disorders
first diagnose
Sleep disorders
If you visit your doctor with a cough, you expect a diagnosis (is it pneumonia, asthma or a common cold?). If you have sleeping problems you can expect the same.
Insomnia
Insomnia is the most common of all sleep disorders. Difficulty falling asleep, staying awake for a long time, waking up too early and not being able to go back to sleep are symptoms of insomnia.
Sleep apnea
Symptoms of sleep apnea include abnormal daytime sleepiness and nighttime snoring with long blasts. When the breathing stops at least twenty times a night for at least ten seconds during sleep, we speak of sleep apnea.
Other sleep disorders
Including insomnia and sleep apnea, nearly eighty different sleep disorders are currently known. These can be divided into six groups. You can read more about the other sleep disorders on the Brain Foundation website (in Dutch).
a good beginning is half the battle
Sleep hygiene
Daytime
- start the day as early as possible, in (day) light;
- get plenty of exercise during the day;
- take regular breaks from work/activities.
Nighttime
- take the time to wind down the day;
- be active until not too late with work, sports and hobbies;
- avoid using screens in the hour before going to bed;
- provide a cool, dark and quiet sleeping environment.
Regularity
- keep regular bedtimes;
- getting up around the same time is especially important;
- sleep long enough, but not too long.
Intoxications
- avoid caffeine (coffee, cola, etc.) after 6 pm;
- do not drink alcohol right before going to sleep.