A blank sleep diary for tracking bedtime and wake time, time to fall asleep, nighttime awakenings, naps, caffeine and alcohol, exercise, medicines, and daytime sleepiness. This page does not store your sleep information on the server. Use the print/PDF button to save a blank copy and fill it in yourself.
What does a sleep diary track?
Sleep is more than total hours. It can help to record when you went to bed, roughly when you fell asleep, how often you woke during the night, how refreshed you felt in the morning, and how sleepy you felt during the day.
NHLBI and CDC sleep-diary guidance includes bedtime and wake time, nighttime awakenings, naps, caffeine and alcohol, exercise, medicines, and daytime sleepiness.
Sleep diary
| Date | Bedtime / wake time | Time to fall asleep | Night awakenings | Naps | Caffeine, alcohol, exercise, medicines | Morning refreshment, daytime sleepiness / notes |
|---|---|---|---|---|---|---|
For bedtime / wake time, you might write “in bed 11:10 p.m. / final wake 6:40 a.m.” For night awakenings, note both the number of awakenings and the approximate total time awake.
Useful details to include
- Time to fall asleep: approximate minutes from trying to sleep to falling asleep.
- Night awakenings: number of awakenings and total time awake.
- Naps: start time and duration.
- Caffeine and alcohol: timing and approximate amount.
- Exercise: timing and approximate duration.
- Medicines: especially anything taken for sleep or wakefulness, including OTC products or supplements.
- Morning and daytime function: how refreshed you felt on waking and how sleepy you felt during the day.
How long should I keep a sleep diary?
NHLBI notes that keeping a sleep diary for 1 to 2 weeks before a visit can help a clinician understand sleep problems and whether activities may be affecting sleep.
What should the diary not be used to decide?
This worksheet does not diagnose insomnia, sleep apnea, narcolepsy, or another sleep disorder, and it does not tell you how to dose sleep medicines, melatonin, or other products. If sleep problems persist or daytime sleepiness affects daily activities or driving, discuss the pattern with a clinician.
Questions for your visit
Is there a repeating pattern of taking a long time to fall asleep? __________________
Are nighttime awakenings or early waking important? ____________________________
Could caffeine, alcohol, exercise, or medicine timing be contributing? ______________
Are there signs that further evaluation or a sleep study is needed? _________________
Related resources
Health records and visit preparation · Medication and supplement list · Symptom timeline and visit questions
Official references
Editorial check: 27 September 2026. General health information and a blank self-record form; not a diagnosis or treatment instruction. No independent clinician review has been performed.