Sleep

My Sleep Diary

Seven mornings. A clearer picture of your sleep. Record what you remember—it does not have to be perfect to be useful.

Complete it in the morning: Estimate the times instead of watching the clock during the night. Your estimates do not have to be perfect to help you notice patterns.

About Last Night

Time you got into bed When you got into bed, even if you were not trying to sleep yet. Attempted sleep time When you turned things off and began trying to fall asleep. How long did it take to fall asleep? Give your best estimate in minutes. minutes How long were you awake during the night? Estimate all awakenings after initially falling asleep and add them together. total minutes Final awakening time The last time you woke, even if you stayed in bed afterward. Time you got out of bed When you got up to begin your day. Naps Enter 0 if you did not nap. total minutes

Factors that may have affected your sleep

Choose any that apply. Selecting one does not mean it caused a difficult night.

Stress or worry Caffeine Alcohol Pain or discomfort Screen time Medication Noise, light, or temperature Schedule change

Time to fall asleep—

Time awake during the night—

Total sleep time—

Sleep efficiency—

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Your Week

Seven-morning summary

Date	In bed	Attempted sleep	Falling asleep	Awake at night	Final awakening	Out of bed	Naps	Total sleep	Efficiency	Factors

Prefer Pen and Paper?

Print a blank sleep diary.

Download the two-week worksheet with instructions and complete it by hand each morning.

Download Printable PDF