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How to Use a Sleep Diary

Keeping a sleep diary will let you learn about your sleep patterns and habits. Make a chart 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 and when you ate and drank
  • What emotion or stress you had
  • What drugs or medications you took

Here is an example of a sleep diary. Print it out and use it or 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
Medications
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WebMD Medical Reference

Reviewed by Joseph Goldberg, MD on October 06, 2012
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