Use this page to notice one day and night. Rough estimates are enough; you do not need to watch the clock or use a device. Looking for patterns can help you describe concerns and choose a manageable change with your clinician.
Record what is useful
Estimate when you tried to sleep, when you got up, and how rested or sleepy you felt the next day. Include naps, shift work, caregiving interruptions, pain, stress, caffeine, alcohol, or medications if relevant. Describe what happened without judging the night as a success or failure.
Look beyond habits
Sleep can be affected by health conditions, work, housing, safety, and responsibilities. Identify what is within your influence and what needs support or medical discussion. If sleep problems persist, affect daytime functioning, or include breathing concerns, share the pattern with a healthcare professional.
Reflection prompts
Use these questions in conversation, on paper, or in the downloaded PDF. You may adapt or skip a prompt.
Date, approximate sleep attempt time, and getting up time
What I remember about the night and how I felt during the day
Relevant routines, substances, symptoms, or interruptions
A pattern or question I want to discuss is
Facilitator notes and adaptation
Use estimates and avoid reinforcing excessive monitoring. This page is not a diagnostic sleep diary or a basis for self directed sleep restriction. Assess medical symptoms, circadian demands, medication effects, and daytime safety.
Sources behind the concepts
These sources inform the concepts in this original resource. They do not validate or endorse this specific page.
About SleepCenters for Disease Control and Prevention · 2024
Sleep health, age related sleep needs, sleep habits, and seeking care for sleep problems.