How to Use a Sleep Diary

Keeping a sleep diary will let you learn about your sleep patterns and habits. It may be key to helping you and your doctor diagnose and treat a sleep disorder. Make a chart with spaces for:

  • How long you think it took you to fall asleep when you first went to bed
  • How long and well you slept
  • How many times you woke up during the night and how long it took you to fall back asleep
  • 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
  • Exercise you had during the day and what time

Here's 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/
Exercise with time
Medications
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
WebMD Medical Reference Reviewed by Jennifer Casarella, MD on October 23, 2020

Sources

SOURCE: 

Cleveland Clinic.

© 2020 WebMD, LLC. All rights reserved.