Sleep diary worksheet (PDF)
By
Dr Vlad Burtăverde
Author bio
I am Vlad Burtăverde, PhD, Associate Professor at the Faculty of Psychology and Educational Sciences, University of Bucharest. I am a licensed psychotherapist familiar with DBT and CBT. I am an experienced researcher with international visibility, being a PhD in psychometrics and personality psychology. I used many multivariate statistics in the research I did.
Recent work
Burtăverde, V., Jonason, P. K., Giosan, C., & Ene, C. (2021). Why do people watch porn? An evolutionary perspective on the reasons for pornography consumption. Evolutionary Psychology, 19(2), 14747049211028798.https://doi.org/10.1177/14747049211028798
“SOME IMPORTANT MOMENTS IN MY CAREER
2013: I started working as a psychologist and became a member of the Romanian College of Psychologists
2013: I founded the consulting agency in psychology and human resources NEO Assessment & Research
2014: I became a teaching assistant and researcher at the Faculty of Psychology and Educational Sciences, University of Bucharest.
2015: I started working as a scientific reviewer for international scientific journals such as the Journal of Risk Research, Personality and Individual Differences, Psychological Reports, Accident Analysis & Prevention.
2015: I became a member of international psychology associations such as: Association for research in Personality, Society for Personality and Social Psychology, European Association of Personality Psychology, World Association for Personality Psychology.
2016: I published the Handbook of Personality Psychology at Trei Publishing House, Bucharest, Romania.
2016: I started collaborating with the research laboratory in Personality Psychology at the University of Groningen under the coordination of Prof. Boele De Raad.
2017: I completed my doctoral studies at the University of Bucharest.
2017: I started working as an associate lecturer at SNSPA, Faculty of Political Sciences, Department of Psychology.
2018: I became an Assistant Professor at the Faculty of Psychology and Educational Sciences, University of Bucharest.
2018: I completed my professional training in integrative psychotherapy at the Romanian Institute of Integrative Psychotherapy.
2019: I started working as an associate lecturer at the “Mihai Viteazul” National Academy of Information.
2019: I started the collaboration with the laboratory of Personality, Relationships and Evolutionary Psychology coordinated by Prof. Peter K. Jonason at the University of Padua.
2020: I won through a public competition the postdoctoral research project entitled: Life-history strategies and aggressive driving. An integrative framework for assessing and managing aggressive driving, funded by UEFISCI.
2020: I started working as an associate editor for the scientific journal Frontiers in Psychology – Evolutionary Psychology.
2021: I became an Associate Professor at the Faculty of Psychology and Educational Sciences, University of Bucharest.
2021: I started to collaborate with the research laboratory in Evolutionary Psychology at Oakland University, Michigan, coordinated by Prof. Todd. K. Shackelford.
2021: I founded the Association of Personality and Evolutionary Psychology.
2022: I founded Evolutionary-consulting, a consulting agency in the field of human capital
2022: I founded HelloMe, a psychology services hub
2023: I founded the Laboratory of Personality and Evolutionary Psychology, University of Bucharest
2023: I published the first book chapter about the mating strategies of dark personalities in the Oxford of Human Mating, edited by D.M. Buss.
2023: I sustained the Habilitation thesis entitled Individual differences in personality. Predictors of adaptive and maladaptive behavior, which offers the possibility to be an advisor for doctoral students. “
Check my professional profiles at
https://www.researchgate.net/profile/Vlad-Burtaverde
https://scholar.google.com/citations?user=sJo62fUAAAAJ&hl=en
https://loop.frontiersin.org/people/1026658/overview
https://loop.frontiersin.org/people/1026658/network
https://www.iea.nl/about/org/people/dr-vlad-burtaverde
https://twitter.com/vladjuve?lang=en
https://www.tiktok.com/@dr.vlad.burtaverde
https://www.facebook.com/psihologvladburtaverde/
https://www.linkedin.com/in/vlad-burtaverde-35119351/
https://cipp.ug.edu.pl/Author-Vlad-Burtaverde/168949
https://www.psih.uaic.ro/a/_fis/sc_doc/_cv_refer/cv_burtaverde_v.pdf
What is the theory behind this worksheet?
The following worksheet is based on a Cognitive-Behavioral Therapy for Insomnia (CBT-I) approach. This approach has the goal to combat symptoms of insomnia and improve the quality of sleep through different techniques, such as cognitive restructuring, behavioral interventions, and psychoeducational interventions (Rossman, 2019).
How will this worksheet help
The following worksheet will provide clients with a large number of techniques to help them fall asleep and to improve sleep quality in order to achieve a high level of mental well-being.
How to use this worksheet
Sleep is fundamental for many health outcomes, such as mental well-being, since not getting enough sleep reduces the serotonin levels in your brain, which can make it harder to control your moods during the day. More than this, sleep quality has a significantly large effect on one’s mood (Triantafillou et al., 2019).
While prescribed medication can help you fall asleep, we propose several techniques to help you improve your sleep. Using the sleep diary that follows, track your sleep and the methods that you used for at least two weeks.
Sleep diary worksheet (PDF)
Techniques to help you get more sleep
● Listen to soft music, read, take a warm shower, or meditate before going to bed.
● Exercise for at least 30 minutes each day, but not right before you go to bed.
● Write a to-do list for the following day, and then clear your head of those concerns.
● Practice deep breathing or progressive muscle relaxation before bedtime.
● Avoid caffeine, alcohol, and nicotine, either entirely or at least in the evenings.
● Keep your bedroom at a cool temperature (65–68 degrees).
● If you are sensitive to light and sound, wear a sleep mask and earplugs, or try a white noise machine
● to mask the sound. There are various white noise apps that can be used on a smartphone.
● If you are having trouble falling asleep, get out of bed and do some light activity (like reading) in another room. Go back to bed when you feel drowsy.
● Go to bed and get up at the same time every day.
● Avoid eating heavy meals at least two to three hours before bed.
● Make sure your mattress and pillows are comfortable.
| Date | Hours Slept | Trouble Sleeping? YES or NO | Methods used | Successful? YES or NO |
You can download this worksheet here.
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References
1.-
Rossman, J. (2019). Cognitive-Behavioral Therapy for Insomnia: An Effective and Underutilized Treatment for Insomnia. American Journal of Lifestyle Medicine, 13(6), 544–547. https://doi.org/10.1177/1559827619867677
2.-
Triantafillou, S., Saeb, S., Lattie, E. G., Mohr, D. C., & Kording, K. P. (2019). Relationship Between Sleep Quality and Mood: Ecological Momentary Assessment Study. JMIR Mental Health, 6(3), e12613. https://doi.org/10.2196/12613
