Sleep log template
A two-week sleep diary like the one sleep clinics use: bedtime, time to fall asleep, wake-ups, wake time, total hours and how you felt.
- 🇺🇸 US format · Letter size
- Free
Fill in what you need. The preview updates as you type.
What you type is not saved on our server.
Not medical advice
This log is for your own records and for your doctor. It does not diagnose anything or replace medical advice. If a reading worries you, call your doctor.
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Sleep Diary
7 nights
| Name | Jordan Lee |
|---|---|
| Period | October 5, 2026 to October 11, 2026 |
| Why I am keeping this diary | Waking at 3 am most nights, asked by Dr. Nguyen before the sleep clinic visit |
Morning: bedtime through quality, from memory. Before bed: naps, caffeine, alcohol, sleep medicine. Quality: 1 = very poor, 5 = very good.
| Day | Bedtime | Fell asleep (min) | Wake-ups | Wake time | Out of bed | Total sleep | Quality 1-5 | Naps, caffeine, alcohol |
|---|---|---|---|---|---|---|---|---|
| Mon 10/5 | 11:15 pm | 25 | 2 | 6:30 am | 6:45 am | 6.5 | 3 | Coffee 2 pm, nap 20 min |
| Tue 10/6 | ||||||||
| Wed 10/7 | ||||||||
| Thu 10/8 | ||||||||
| Fri 10/9 | ||||||||
| Sat 10/10 | ||||||||
| Sun 10/11 |
Daytime sleepiness and notes: ________________________________________________. Not medical advice. Share with your doctor.
How to use it
Type your name and the first night and print. The diary is the two-week shape sleep clinics ask for: one row per night with the time you turned the lights out, how long it took to fall asleep, how many times you woke, when you woke for good, when you got out of bed, the hours you think you slept and a quality score. The last column is for the daytime things that change sleep.
Keep it on the nightstand. Fill in the night columns within an hour of getting up and the daytime column before bed. After two weeks bring it to the appointment; a doctor can read sleep efficiency and a pattern of early waking from the page.
Things to watch
Estimate, do not measure. Checking the clock during the night makes sleep worse and the diary less honest. A sleep tracker app can go in the notes, but the diary is about how the night felt to you. If you fall asleep at the wheel or doze off during conversations, say so at the top; that is a reason to call the doctor before the two weeks are up.
Calculators that go with this
Frequently asked questions
How do I work out total sleep?
Time in bed from lights out to out of bed, minus the minutes to fall asleep and the time awake during wake-ups. A rough number is fine; write 6.5 rather than agonizing over 6.4.
What if I work nights?
Use the same columns for your main sleep period, whatever time of day it is, and write the date you went to bed. Note the shift pattern in the reason line so the reader knows.
Is there a version for a child?
Use this one with the child's name and have a parent fill it in. For a baby, a simple log of feeds and naps is more useful than bedtime and wake-ups.
Is what I type saved anywhere?
No. Everything stays in your browser and nothing is sent to our server. If you refresh the page it is gone, so print, save a PDF or download the DOCX when you are done.