Keeping a sleep diary

Your sleep diary

Fill out the sleep diary for the next 2 weeks.

This sleep diary should help you get a good idea of what is going on and what might help.

Then, once you’ve put new strategies in place to help your sleep, you might fill in another diary in 2 months or so to check how things are progressing.

Useful tips for completing sleep diaries

When should I start filling in my sleep diary?

It doesn’t matter what day you start the diary on, simply fill in day 1 and move through the week to day 7.

How often and when do I fill out my sleep diary?

Complete your sleep diary every day.

If possible within one hour of getting up in the morning.

Where should I keep my sleep diary?

It is usually helpful to keep the diary beside your bed. This way you’re more likely to fill it in at the time and get the details accurate.

What should I do if I miss a day?

If you forget to fill in the diary or are unable to finish it, leave the diary blank for that day.

Will answering these questions about my sleep keep me awake?

This is not usually a problem. Don’t worry about giving exact times and clock watch. Just give your best estimate.

What is something unusual happens that affects my sleep or how I feel in the daytime?

Make brief notes on the event on your diary.

What if I run out of space?

If the diary isn’t large enough, make additional notes on a separate sheet.


It’s important to be honest when filling in the diary. You can’t figure out the right strategies to help improve you sleep if you are pretending to yourself or others that your sleep routine is different to how it really is.

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Page last reviewed: 7 February, 2024