Sleep Diary - National Sleep Foundation
Sleep DiaryTrack your habits and get onthe path to a better night’s sleep!thensf.org
The Importance of aGood Night’s SleepSleep is a basic need, as important to our health and well-being asair, food and water. When we sleep well, we wake up feelingrefreshed, alert and ready for daily activities. When we don’t, everypart of our lives can suffer, including our jobs, relationships,productivity, health and safety (and that of those around us). Evenoccasional sleep issues can make daily life more stressful and lessproductive. It can be hard to focus and handle minor irritations. Allthe more that we want to prioritize sleep by practicing good sleephabits. While the sleep needs of each person can vary, most healthyadults need between 7 and 9 hours of sleep each night.Are you getting enough sleep?Do you have trouble staying awake duringboring or repetitive activities?YesNoDo you sometimes find yourself being overlyirritable with co-workers, family and friends?YesNoDo you often have a hard time concentratingor remembering things?YesNoIf you answered “Yes” to any of these questions, you probablycould benefit from more sleep. Make sleep a priority with goodsleep habits.
How to Use the National SleepFoundation Sleep DiaryUsing this sleep diary takes just a few minutes each day. To get themost out of it: Use your sleep diary every day for two weeks (or for as long asrecommended by your healthcare professional). Keep it near where you sleep, such as on a bedside table.Don’t forget a pen or pencil. Complete the diary when you wake up for the day AND beforeyou go to bed. Fill in as much information as you can to get the best pictureof your sleep patterns.Once you’ve completed the diary: Review your answers to look for patterns. For example, didyou sleep better on days you skipped your afternoon coffee?Did a nap interfere with a good night’s sleep?Look for ways you can improve your sleep. Changing one habitat a time can set you on the path to healthy sleep. Check outthensf.org for some tips to get you started.Share your diary with your healthcare professional who canhelp address your sleep problem.Is your late afternoonpick-me-up keepingyou up all night?The stimulatingeffects of caffeine can lastmany hours after your last cup of coffee.
WEEK 1 Start date: / /Complete When You Wake UpDay 1Day 2Day 3Day 4Day 5Day 6Day 7am/pmam/pmam/pmI went to bed at: (Enter the time and circle am or pm)am/pmam/pmam/pmam/pmWhen I went to bed, I fell asleep: (Circle one) 1 With difficulty; 2 After some time; 3 Easily1 2 31 2 31 2 31 2 31 2 31 2 31 2 3# timesI woke up during my sleep: (Enter # of times and # of minutes)# times# times# times# times# times# mins # mins# mins# mins# mins# mins # mins# timesI got out of bed at: (Enter the time and circle am or pm)am/pmam/pmam/pmam/pmam/pmam/pmam/pmI slept a total of: (Enter approximate hours/minutes)My sleep was disturbed by: (List any factors that made it hard to sleep including noise, lights, pets,allergies, temperature, pain, stress, medication, etc.)When I woke up, I felt: (Circle one) 1 Still tired; 2 Somewhat awake; 3 Wide awake1 2 31 2 31 2 31 2 31 2 31 2 31 2 3
Complete at Bed TimeDay 1Day 2Day 3Day 4Day 5Day 6Day 7I exercised at least 30 minutes at: (Circle all that apply) Morning; Afternoon; EveningMedications I used today:I took a nap today (Circle YES or NO. If YES, enter how long you napped).YESYESYESYESYESYESYESNONONONONONONOHow likely was I to doze off while doing daily activities today: (Circle one)1 Not at all likely; 2 Not very likely; 3 Somewhat likely; 4 Very likely1 2 3 41 2 3 41 2 3 4My mood today was: (Circle one)1 2 3 4 Bad; Okay;1 2 3 41 2 3 41 2 3 4 GoodApproximately 2-3 hours before going to bed I drank/ate: (Circle all that apply) Alcohol; Heavy meal; CaffeineI drank/ate something with caffeine at: (Circle all that apply) Morning; Afternoon; EveningIn the hour before going to sleep, my bedtime routine included:(e.g. read book; used electronics; took bath; did relaxation exercises; etc.)
WEEK 2 Start date: / /Complete When You Wake UpDay 1Day 2Day 3Day 4Day 5Day 6Day 7am/pmam/pmam/pmI went to bed at: (Enter the time and circle am or pm)am/pmam/pmam/pmam/pmWhen I went to bed, I fell asleep: (Circle one) 1 With difficulty; 2 After some time; 3 Easily1 2 31 2 31 2 31 2 31 2 31 2 31 2 3# timesI woke up during my sleep: (Enter # of times and # of minutes)# times# times# times# times# times# mins # mins# mins# mins# mins# mins # mins# timesI got out of bed at: (Enter the time and circle am or pm)am/pmam/pmam/pmam/pmam/pmam/pmam/pmI slept a total of: (Enter approximate hours/minutes)My sleep was disturbed by: (List any factors that made it hard to sleep including noise, lights, pets,allergies, temperature, pain, stress, medication, etc.)When I woke up, I felt: (Circle one) 1 Still tired; 2 Somewhat awake; 3 Wide awake1 2 31 2 31 2 31 2 31 2 31 2 31 2 3
Complete at Bed TimeDay 1Day 2Day 3Day 4Day 5Day 6Day 7I exercised at least 30 minutes at: (Circle all that apply) Morning; Afternoon; EveningMedications I used today:I took a nap today (Circle YES or NO. If YES, enter how long you napped).YESYESYESYESYESYESYESNONONONONONONOHow likely was I to doze off while doing daily activities today: (Circle one)1 Not at all likely; 2 Not very likely; 3 Somewhat likely; 4 Very likely1 2 3 41 2 3 41 2 3 4My mood today was: (Circle one)1 2 3 4 Bad; Okay;1 2 3 41 2 3 41 2 3 4 GoodApproximately 2-3 hours before going to bed I drank/ate: (Circle all that apply) Alcohol; Heavy meal; CaffeineI drank/ate something with caffeine at: (Circle all that apply) Morning; Afternoon; EveningIn the hour before going to sleep, my bedtime routine included:(e.g. read book; used electronics; took bath; did relaxation exercises; etc.)
About the National Sleep FoundationThe National Sleep Foundation (NSF) is dedicated to improving health and well-being throughsleep education and advocacy. Founded in 1990, NSF is committed to advancing excellence insleep health theory, research and practice.thensf.orgsleephealthjournal.org1010N. Glebe Road, Suite 420, Arlington, VA 22201 2021 National Sleep Foundation. All Rights Reserved.
How to Use the National Sleep Foundation Sleep Diary Using this sleep diary takes just a few minutes each day. To get the most out of it: Use your sleep diary every day for two weeks (or for
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The VTech Secret Safe Diary Colour has over 20 activities to play! Category 1: My Diary Here you can write, edit and view your secret diary entries. Creating/Reviewing a diary entry 1. Selecting the date Use the Arrow Buttons to highlight and select the date of your diary entry. Press OK to begin creating your diary entry or to review the .
(WASO), total sleep time (TST), total time spent in bed (TIB), sleep efficiency (SE, i.e., the percent of the time asleep out of amount of time spent in bed), and sleep quality or satis-faction, which reflects a subjective global appraisal of each night's sleep. On the other hand, researchers have not agreed on the format of the sleep diary.
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