Print a two-week diary to fill in by hand, the kind a doctor or sleep clinic will ask you to keep. Or log each night here: entries stay on this device, and the averages update as you go.
Two-week sleep diary: 24-hour chart
Name:
Sleepy Platypus · sleepyplatypus.lol
Each morning, write the date and the kind of day (work, school, day off).
Draw ↓ where you got into bed and ↑ where you got up for the day.
Shade the boxes when you were asleep, naps included. Leave awake time blank.
Add letters where they happened: C caffeine, A alcohol, M medicine, E exercise.
Afternoon and evening
Night and morning
Date
Kind of day
Noon
1
2
3
4
5
6
7
8
9
10
11
Mid
1
2
3
4
5
6
7
8
9
10
11
Example
Work
E
↓
↑C
Not medical advice. Fill in a row each morning and take the completed diary to your doctor or sleep clinic.
Two-week sleep diary: morning questions
Name:
Sleepy Platypus · sleepyplatypus.lol
Week 1
Fill in each morning
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Kind of day yesterday (work, school, day off)
What time did you get into bed?
What time did you try to go to sleep?
How many minutes did it take to fall asleep?
How many times did you wake, not counting the last time?
In total, how many minutes were you awake during the night?
What time did you finally wake up?
What time did you get out of bed for the day?
How well did you sleep? (1 very poorly to 5 very well)
Naps or dozing yesterday: when, and how long?
Caffeine, alcohol or medicine yesterday: what, and when?
Anything else (stress, illness, noise, travel)
Week 2
Fill in each morning
Day 8
Day 9
Day 10
Day 11
Day 12
Day 13
Day 14
Kind of day yesterday (work, school, day off)
What time did you get into bed?
What time did you try to go to sleep?
How many minutes did it take to fall asleep?
How many times did you wake, not counting the last time?
In total, how many minutes were you awake during the night?
What time did you finally wake up?
What time did you get out of bed for the day?
How well did you sleep? (1 very poorly to 5 very well)
Naps or dozing yesterday: when, and how long?
Caffeine, alcohol or medicine yesterday: what, and when?
Anything else (stress, illness, noise, travel)
Not medical advice. Fill in a row each morning and take the completed diary to your doctor or sleep clinic.
Your averages
No nights logged yet. Save your first night with the form.
Asleep
–
Time to fall asleep
–
Awake in the night
–
Sleep efficiency
–
Usual lights out
–
Usual wake-up
–
Nights logged on this device, newest first
Morning
Asleep
In bed
Efficiency
Quality
Actions
Nothing here yet. Your nights are saved only in this browser.
Not medical advice. A diary helps you and your doctor see patterns; it does not diagnose anything. If poor sleep lasts for weeks, book an appointment and take the diary with you.
How to keep a sleep diary
Sleep clinics usually ask for about two weeks, filled in every morning (AASM). Choose a layout: the 24-hour chart shows your whole day at a glance, naps included; morning questions follows the items of the Consensus Sleep Diary that researchers and clinicians agreed on, filled in within an hour of getting up (Carney et al., 2012). Rough estimates are fine: the diary records how the night felt to you, not a lab measurement.
The online version stores each night only in this browser. It works out time asleep (from lights out to your final wake-up, minus the minutes it took to fall asleep and the minutes awake in between) and sleep efficiency, the share of your time in bed spent asleep. The National Sleep Foundation's guide treats being asleep for most of your time in bed, around 7 of 8 hours, as a sign of good sleep quality in adults.
When to take it to a doctor
The AASM describes chronic insomnia as trouble sleeping at least three times a week for at least three months, and suggests talking to a doctor if sleep problems last that long. Go sooner if you snore loudly, stop breathing or gasp in your sleep, or feel very sleepy in the day.
Only in this browser's local storage on this device. Nothing is uploaded. Clearing your browser data or pressing Delete all removes them, so download the CSV if you want a copy.
Should I use Letter or A4?
Letter is the usual size in the US and Canada; A4 almost everywhere else. Both print in landscape and fit on one sheet (the questions layout uses two).
What is a good sleep efficiency?
The NSF's sleep quality guide asks whether adults were asleep for most of their time in bed, giving 7 of 8 hours (about 87 percent) as the example. A consistently lower figure is worth mentioning to your doctor.