Boots WebMD Partners in Health
Return To Boots

Sleep health centre

Select a topic to explore more.
Select An Article

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:

Caffeine
consumption and
time consumed
Alcohol
consumption and
time consumed
Food/drink
consumption and
time consumed
Emotions/
stress
Medication
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.

Next Article:

WebMD Medical Reference

Medically Reviewed by Dr Rob Hicks on April 25, 2016

Sleep well newsletter

Get tips for better sleep.
Sign Up

Popular slideshows & tools on BootsWebMD

woman blowing nose
How to tell the difference
smiling baby
Causes and remedies
bowl of soup
Small changes that lead to weight loss
boy looking at broccoli
Simple tips for feeding fussy eaters
cold sore
How to cope with cold sores
boy coughing
Treatments for cold and fever
bain illustration
Best foods for your brain
bucket with cleaning supplies in it
Cleaning for a healthy home
avacado on whole wheat crackers
Plenty to choose from
woman looking at hair
What your hair says about your health