Sleep health centre

How to use a sleep diary

If you have many sleepless nights that affect daily activities, keeping a sleep diary will help a doctor or sleep specialist diagnose the problem.

There may be a pattern to disturbed nights, and understanding this can help with treatment or lifestyle changes.

To keep a sleep diary, make a chart or table with spaces for:

• The time you went to bed and woke up.
• How long and well you slept.
• When you were awake during the night.
• How much caffeine or alcohol you consumed and when.
• What you ate and drank and when.
• Whether you had any emotional upset or stress.
• What medications you have taken.

Below is an example of a sleep diary. You may like to print it out and use it, or alternatively create your own sleep diary.

Date:

Bedtime:
Wake time:

Duration of sleep:
Number of times awake at night:
Quality of sleep: