What should a sleep diary include?

At least the time you got into bed, how long it took to fall asleep, how long you were awake in the night, when you woke for the day and when you got up. Notes on naps, caffeine and alcohol help too.

How long should I keep a sleep diary?

At least seven nights. One night changes a lot from the next, so a week gives a fairer picture.

Do I need to give my email to get it?

No. The diary is free to print or save as a PDF straight from this page.

Why is there no box to rate my sleep?

This diary records times, not ratings. The method uses times in bed and times asleep. Use the notes row if you want to add how you felt.

Free printable

Printable sleep diary

A blank diary for seven nights. Print it, or use your browser to save it as a PDF. You do not need to give us your email.

Landscape, A4. In the print window, choose "Save as PDF" to keep a copy.

My sleep diary

Fill this in each morning, for the night just gone. Your best guess is fine.

Date (night of)	Night 1	Night 2	Night 3	Night 4	Night 5	Night 6	Night 7
Date (night of)
Got into bed
Minutes to fall asleep
Times woke in the night
Minutes awake in the night
Woke for the day
Got out of bed
Naps (when, how long)
Caffeine or alcohol (what, when)
Notes
Work it out later (optional)
Time in bed
Time asleep
Sleep efficiency

Educational use only.

How to fill it in

Fill in one column each morning, for the night just gone.
Write the time you got into bed, even if you read or lay awake first.
Guess how long it took to fall asleep. Do not watch the clock to check.
Add up the times you woke in the night and roughly how long you were awake in total.
Write when you woke for the day, and when you got out of bed.
Note any naps, caffeine or alcohol. These can help explain a night later.

A worked example

Into bed at 23:00, 20 minutes to fall asleep, awake 30 minutes in the night, woke at 06:30, up at 07:00. Time in bed is 8 hours. Time asleep is 7 hours 30 minutes, minus 20, minus 30, which is 6 hours 40 minutes. Sleep efficiency is 6 hours 40 minutes divided by 8 hours.

Let the calculator do the sum →

In the course itself, the diary is a short web form, so the sums are done for you. This paper version is for anyone who wants to start a record now.

Educational, not a diagnosis.

If you are worried about your sleep, or you snore loudly, stop breathing at night or feel very sleepy in the day, we suggest you speak to a clinician.

Questions

Common questions

What should a sleep diary include?: At least the time you got into bed, how long it took to fall asleep, how long you were awake in the night, when you woke for the day and when you got up. Notes on naps, caffeine and alcohol help too.
How long should I keep a sleep diary?: At least seven nights. One night changes a lot from the next, so a week gives a fairer picture.
Do I need to give my email to get it?: No. The diary is free to print or save as a PDF straight from this page.
Why is there no box to rate my sleep?: This diary records times, not ratings. The method uses times in bed and times asleep. Use the notes row if you want to add how you felt.

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