What to bring to a sleep appointment

Lead with the problem and its impact

Begin with what is hardest: falling asleep, repeated waking, waking too early, an unrefreshing night or difficulty staying awake during the day. Say how long it has been happening and what it changes in your life. One concrete example is more useful than trying to describe every night. You can take a written note and ask the clinician to work through it with you.

Keep a brief diary if there is time

The NHLBI suggests a sleep diary for one to two weeks before an appointment. Useful entries include bedtime and waking, naps, daytime sleepiness and the timing of caffeine, alcohol and activity. Estimates are sufficient for a conversation; you do not need to buy a tracker or stay awake watching the clock. Do not delay care in order to complete the diary.

Source: NHLBI: Insomnia diagnosis and sleep diaries

Add the context a sleep graph cannot supply

Note work patterns, caring responsibilities, pain, night sweats or other interruptions that affect your opportunity to sleep. Bring a list of medicines, supplements and sleep products, including how and when you take them. Describe what you have already tried and what happened. The clinician may ask about medical history and consider whether another condition is contributing.

Source: NHLBI: Insomnia diagnosis and sleep diaries

Include anything another person has noticed

Someone who shares your room may have noticed loud snoring, gasping or pauses in breathing. Ask them to describe observations in ordinary language if they are willing. Sleep apnoea can also involve fatigue, insomnia or headaches, and some symptoms are more common in women. A clinician can decide whether a sleep study is appropriate. A witness account or device reading does not by itself establish the diagnosis.

Source: NHLBI: Sleep apnoea symptoms

Choose the questions you want answered

• Does my pattern suggest insomnia, another sleep problem or something that needs a different assessment?
• Would any test help, and what would its result change?
• Could a medicine or existing condition be relevant, and who should review that?
• Which treatment options fit my situation and how can I access them?
• When should we review progress, and what symptoms should prompt earlier contact?

Ask about treatment beyond general tips

For persistent insomnia, ask whether CBT-I would be suitable and how it is delivered locally. NHLBI guidance describes it as a structured treatment that addresses sleep-related thoughts and behaviours. It is more than a list of bedroom habits. Do not create your own sleep-restriction schedule from a short article or change prescribed medication without discussing it with the prescriber.

Source: NHLBI: Insomnia treatment

Leave with a clear next action

Write down what happens next, any agreed change, who is responsible for arranging a referral and when follow-up is due. If sleepiness affects driving or another safety-critical task, tell the clinician and avoid that activity while sleepy. The aim is a plan you understand and can use, with a route back if it does not help, rather than a perfect sleep score.

Source: NHS: Insomnia