A sleep diary is a record of what you remember about your nights and days. It does not need to be exact. It can help you explain a concern to a healthcare professional and notice whether a problem is occasional or recurring.
How to use this diary
- Fill it in each morning. Record the night that just ended. Estimate when you went to bed, when you got up, and whether you were awake for long stretches.
- Add the previous day's clues. Note naps, caffeine or alcohol, exercise, and anything unusual that seems relevant.
- Notice daytime effects. Were you alert, somewhat tired, or fighting sleep? Your daytime experience matters.
- Review the week, not one row. Look for repeating patterns and questions you want to ask.
You may print a second copy if you want to keep notes for two weeks. NHLBI says a diary for one to two weeks can be helpful before an appointment for insomnia.
What if you use a sleep tracker?
You may compare a watch trend with your notes, but do not replace your own memory or daytime symptoms with its estimates. The diary is especially useful when you feel awake or tired and the device tells a different story.
When to bring it to a clinician
Bring your notes if sleep trouble keeps recurring, daytime sleepiness interferes with life, or someone notices loud snoring, gasping, or pauses in breathing. You can seek care without completing a diary first.