<h2>A useful record can be simple</h2><p>Keep a private note of bedtime, approximate time to fall asleep, awakenings, getting-up time and daytime sleepiness. Add naps and the timing of caffeine or alcohol. Consistency is more useful than a precise-looking score. A diary helps describe your experience; it does not diagnose the cause of tiredness.</p><h2>Change one thing at a time</h2><p>Look for obvious light, noise or temperature problems. A quiet, dark, comfortably cool room and a consistent schedule can support sleep. Try a practical adjustment, then note whether it helped. When shopping for bedding, compare comfort, care instructions, trial periods and return terms rather than promises to cure sleep problems.</p><h2>Know the limit of self-help</h2><p>Persistent tiredness deserves a conversation with a healthcare professional. Bring your record and mention symptoms you or a partner have noticed. Dream content alone does not identify a medical condition, and a new mattress is not a substitute for assessment.</p><p>General information. Source: <a href="https://www.nhlbi.nih.gov/health/sleep-deprivation/healthy-sleep-habits">NHLBI: Healthy sleep habits</a>.</p>