Sleep Diary
A simple sleep diary to complete each morning - bedtime, time to fall asleep, night wakings, final wake time, and sleep quality - plus the daytime factors that shape your nights.
Why keep a sleep diary
Memory is a poor judge of sleep. One rough stretch at 3 a.m. can convince you that you never sleep, while a run of decent nights leaves no impression at all. A sleep diary replaces that fuzzy impression with an actual record - the same first step sleep clinicians use, because you can't improve a pattern you can't see. After one to two weeks of entries, you'll be able to answer questions that guesswork can't: how long you really take to fall asleep, how often you wake, and what your bad nights have in common.
How to fill it in
Complete the diary each morning, within an hour of getting up, while the night is still fresh. Use your best estimates rather than watching the clock during the night - clock-checking makes sleep worse, and rough guesses are all this record needs. Repeat the diary every morning for at least a week before drawing conclusions. Single nights are noise; the pattern is the signal.
Bedtime
What time did you get into bed, and what time did you actually try to sleep - lights out, screen down? These are often two different times, and the gap between them is worth seeing.
Falling asleep
About how long did it take you to fall asleep once you were actually trying?
Night wakings
How many times did you wake during the night, and about how long were you awake in total?
The morning
What time did you wake for the day, and what time did you actually get out of bed?
Sleep quality
Rate the overall quality of last night's sleep - not just the hours, but how restorative it felt.
Yesterday's daytime factors
Nights are made during the day. Check everything that was true of yesterday, then watch across the week for which items keep showing up before your worst nights.
End-of-week reflection
After at least seven mornings, read your entries side by side. What's your average time to fall asleep, how often do you really wake, and which daytime factors line up with your worst nights? Note one change worth testing next week - and if sleep stays poor despite consistent effort, this diary is exactly what to bring to a clinician.
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One place for your team, your clients, and every clinical workflow, so nothing quietly slips through the cracks.
Free for practices with up to 20 clinicians.