Use the link above to access the first page of a .PDF which will soon become a 365-day calendar to track your sleep quality.
The calendar is intended for individuals with narcolepsy or other sleep disturbances to be able to track:
- Time and quality of sleep of the previous night upon waking. Specific sleep disturbances are noted, with an additional column so that you can add your own particular sleep disturbance (restless legs, how many times you awakened, auditory hallucinations, etc.)
- Medication or vitamin regimen to track how certain vitamins or new prescriptions may be affecting your daily functioning; these are separated in to morning, noon, and night dosages.
- Modifications or exercise. Many individuals have had a great deal of success in managing excessive daytime sleepiness (EDS) using an exercise routine. You can also note other “mods” here, including light box/blue light therapy, stretching, or whatever you do to help you wake up and stay awake.
- A quick food log. While this isn’t a place to keep a detailed food diary, you can make quick notes about what you ate. It is also encouraged that you keep track of the carbohydrate content of each meal and snacks throughout the day; many narcoleptics note that carbohydrates in the diet significantly increase morning and daytime sleepiness.
- Narcolepsy and cataplexy attacks. You can note how many EDS/naps/cat attacks you have throughout the day. They are positioned strategically between meal times to help you pinpoint specific food triggers that you may be experiencing (for example, I have noticed that I will nap after meals containing more than 30g / carbohydrate).
- Daily Epworth Sleepiness Scale. Use the Epworth Sleepiness Scale form at Narcolepsy Network.com to track how tired you are feeling on a day to day basis. Over time this can let you know how your changes in exercise, daily routine, diet, and medications are affecting your symptoms of narcolepsy overall.
- Red box summary. This is my favorite part of Narco Hack Bio Track. It has a one box summary of whether or not you had daily consumption (or potential exposure) to gluten, your alcohol consumption, and your total carb count for the day. For days you don’t have time to fill out the entire form, try just using this box (in combination with the Epworth Sleepiness Scale box) for a quick and dirty for your gluten/carb count.