Sleep Diary
Sleep – we all do it, but nearly half of us don’t do it well. And whether you sleep well or not, it
is essential to our health and wellbeing. Without it we’re not much good at doing anything else.
What is a sleep diary?
A sleep diary is a daily log to record your sleep-wake pattern. It aims to measure the pattern and quality of your
sleep, and factors that may affect your sleep.
How to use the sleep diary
It takes just a few minutes to complete each day – some questions need answering first thing in the morning,
some need answering at the end of the day.
Fill out the diary for at least two weeks. We’ve given you diary entries for seven days so please make copies for
subsequent weeks.
Review your completed diary to see if there are any patterns or practices that are helping or hindering your sleep.
If you notice a pattern, make one change at a time and implement for at least one week, preferably two weeks.
For sleep tips and other helpful advice visit www.sleepcouncil.org.uk
Sleep Diary: MORNING
Complete each morning
Day of the week
What time did you go
to bed last night?
What time did you
wake this morning?
How long did it take
you to first fall asleep
(in minutes)?
Did you fall asleep:
Easily
After some time
With difficulty
How many times did
you wake in the night?
How long were you
awake during the night
in total?
How long did you sleep
last night in total?
What disturbed your
sleep? (physical or
mental factors such
as stress, worry, noise,
lights, comfort etc)
How would you rate
your quality of sleep
from 1-5? (with 1 being
very poor and 5 being
very good)
How do you feel this
morning:
Refreshed
OK
Lethargic
Any other notes
DAY 1 DAY 3 DAY 6DAY 2 DAY 5DAY 4 DAY 7
For sleep tips and other helpful advice visit www.sleepcouncil.org.uk
Day of the week
How many caffeinated
drinks did you have
BEFORE 5pm?
How many caffeinated
drinks did you have
AFTER 5pm?
How many alcohol units
did you have BEFORE 5pm?
How many alcohol units
did you have AFTER 5pm?
In minutes, how much
exercise did you do today
BEFORE 9pm?
In minutes, how much
exercise did you do today
AFTER 9pm?
Have you taken any
medications today?
And if so, what.
Did you have a nap during
the day or evening and for
how long? (in minutes)
Throughout the day have
you felt any of
the following:
Grumpy
Impatient
Tired
Moody
Unable to concentrate
In the hour before bed
what has your bedtime
routine included?
Sleep Diary: END OF DAY
Complete at the end of the day
DAY 1 DAY 3 DAY 6DAY 2 DAY 5DAY 4 DAY 7
For sleep tips and other helpful advice visit www.sleepcouncil.org.uk
Chrome Web Store
It looks like you haven't installed the Fill Chrome Extension Add to Chrome