Free · one week per page
Printable sleep diary
The basic tool of cognitive behavioural therapy for insomnia (CBT-I): one line for each item, one column for each night. Fill it in every morning, in two minutes.
Sleep diary
Week of ...... / ...... / ............
| Night of ... to ... | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Bedtime (in bed to sleep) | |||||||
| Time to fall asleep (minutes) | |||||||
| Number of awakenings | |||||||
| Time awake during the night (minutes) | |||||||
| Final wake-up time | |||||||
| Time you got up (out of bed) | |||||||
| Night quality (0 to 10) | |||||||
| How you felt on waking (0 to 10) | |||||||
| Nap (length) | |||||||
| Coffee, alcohol, sleep medication |
Sleep efficiency = sleep time / time in bed x 100. ReSomnia works it out for you: resomnia.app
How to fill in the diary
- Fill it in in the morning, soon after getting up.
- Make an estimate without checking the time at night: an estimate is enough, and looking at the clock keeps you awake.
- Also log weekends and bad nights: consistency is what makes the diary useful.
- Keep it up for one to two weeks before drawing conclusions, ideally with a professional trained in CBT-I.
Frequently asked questions
What is a sleep diary for?
You use it to note each morning how the night went. After one to two weeks, it shows your real sleep times, how long you actually sleep and your sleep efficiency: this is the foundation of cognitive behavioural therapy for insomnia (CBT-I).
When should I fill it in?
In the morning, soon after getting up, while the night is still fresh in your mind. There is no need to check the time during the night: an estimate is enough.
How long should I keep it up?
At least one to two weeks before drawing any conclusions, and throughout a CBT-I programme to track your progress.
Can I share it with my clinician?
Yes: bring the sheet to your appointment. With the app version, you can also give them access to your diary from ReSomnia.
The same diary, without the paper.
Two minutes when you wake up: ReSomnia works out your sleep time and efficiency, and tracks your progress for you.
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