---
title: "Printable Sleep Diary: Two Weeks | Sleepy Platypus"
description: "Print a two-week sleep diary (24-hour chart or morning questions) on Letter or A4, or keep one on this device and see averages like sleep efficiency."
url: https://sleepyplatypus.lol/sleep-diary/
---

# Sleep diary

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.

## 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.

Downloading a free sleep guide or joining a one-off sleep webinar that wants your email address first? A temporary inbox from [CleanTempMail](https://cleantempmail.com/) needs no sign-up and deletes itself after three days, so the follow-up newsletters never reach your real inbox.

## Sources

- American Academy of Sleep Medicine. [Sleep diary](https://sleepeducation.org/resources/sleep-diary/).
- Carney CE, Buysse DJ, Ancoli-Israel S, et al. The Consensus Sleep Diary: standardizing prospective sleep self-monitoring. *Sleep* 2012;35(2):287–302. [doi:10.5665/sleep.1642](https://doi.org/10.5665/sleep.1642)
- National Sleep Foundation. [What is sleep quality?](https://www.thensf.org/what-is-sleep-quality/)
- American Academy of Sleep Medicine. [Insomnia](https://sleepeducation.org/sleep-disorders/insomnia/) and [Obstructive sleep apnea](https://sleepeducation.org/sleep-disorders/obstructive-sleep-apnea/).

## Questions

**Where are my diary entries stored?**

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.