The National Sleep Foundation is dedicated to improving health and
well-being through sleep education and advocacy. It is well-known
for its annual Sleep in America® poll. The Foundation is a charitable,
educational and scientific not-for-profit organization located in
Washington, DC. Its membership includes researchers and clinicians
focused on sleep medicine, health professionals, patients, families Sleep Diary
affected by drowsy driving and more than 900 healthcare facilities.
www.sleepfoundation.org
S ufficient sleep is important for your health, well-being and
happiness. When you sleep better, you feel better. The National
Sleep Foundation Sleep Diary will help you track your sleep,
allowing you to see habits and trends that are helping you sleep
or that can be improved.
How to Use the
National Sleep Foundation Sleep Diary
Our sleep diary only takes a few minutes each day to complete.
We’ve given you diary entries for seven days; you may want to
make several copies.
Review your completed diary to see if there are any patterns
or practices that are helping or hindering your sleep. Is your
bedroom a sanctuary for sleep? Or are there too many
distractions? Did your nap interfere with a good night’s sleep?
Make incremental changes. Changing one habit at a time can
set you on the path to healthy sleep.
Visit sleepfoundation.org for more sleep tips.
Complete in Morning Complete at the End of Day
Sleep Diary: Morning
Start date: __/__/__ Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
F F
Day of week: Day of week:
I went to bed last 0100
I consumed caffeinated drinks in the: (M)orning, (A)fternoon, (E)vening, (N/A)
night at: PM / AM PM / AM PM / AM PM / AM PM / AM PM / AM PM / AM
I got out of bed this 0945 M / A / E / NA
morning at: AM / PM AM / PM AM / PM AM / PM AM / PM AM / PM AM / PM A/E
How many?
Last night I fell asleep:
I exercised at least 20 minutes in the: (M)orning, (A)fternoon, (E)vening, (N/A)
Sleep Diary: End of Day
Easily
After some time -
With difficulty
Medications I took today:
I woke up during the night:
# of times
# of minutes
Took a nap? Yes Yes Yes Yes Yes Yes Yes
Last night I slept a
total of: Hours Hours Hours Hours Hours Hours Hours (circle one) No No No No No No No
My sleep was disturbed by: If Yes, for how long? No
List mental or physical factors including noise, lights, pets, allergies, temperature, discomfort, stress, etc. During the day, how likely was I to doze off while performing daily activities:
No chance, Slight chance, Moderate chance, High chance
-
Throughout the day, my mood was… Very pleasant, Pleasant, Unpleasant, Very unpleasant
P
When I woke up for the day, I felt:
Approximately 2-3 hours before going to bed, I consumed:
Refreshed
Alcohol
Somewhat refreshed
A heavy meal
Fatigued
Caffeine
Notes: Not applicable
Record any other factors In the hour before going to sleep, my bedtime routine included:
that may affect your List activities including reading a book, using electronics, taking a bath, doing relaxation exercises, etc.
sleep (i.e. hours of work
shift, or monthly cycle
for women).
Complete in Morning Complete at the End of Day
Sleep Diary: Morning
Start date: __/__/__ Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Day of week: Day of week:
I went to bed last
I consumed caffeinated drinks in the: (M)orning, (A)fternoon, (E)vening, (N/A)
night at: PM / AM PM / AM PM / AM PM / AM PM / AM PM / AM PM / AM
I got out of bed this M / A / E / NA
morning at: AM / PM AM / PM AM / PM AM / PM AM / PM AM / PM AM / PM
How many?
Last night I fell asleep:
I exercised at least 20 minutes in the: (M)orning, (A)fternoon, (E)vening, (N/A)
Sleep Diary: End of Day
Easily
After some time
With difficulty
Medications I took today:
I woke up during the night:
# of times
# of minutes
Took a nap? Yes Yes Yes Yes Yes Yes Yes
Last night I slept a
total of: Hours Hours Hours Hours Hours Hours Hours (circle one) No No No No No No No
My sleep was disturbed by: If Yes, for how long?
List mental or physical factors including noise, lights, pets, allergies, temperature, discomfort, stress, etc. During the day, how likely was I to doze off while performing daily activities:
No chance, Slight chance, Moderate chance, High chance
Throughout the day, my mood was… Very pleasant, Pleasant, Unpleasant, Very unpleasant
When I woke up for the day, I felt:
Approximately 2-3 hours before going to bed, I consumed:
Refreshed
Alcohol
Somewhat refreshed
A heavy meal
Fatigued
Caffeine
Notes: Not applicable
Record any other factors In the hour before going to sleep, my bedtime routine included:
that may affect your List activities including reading a book, using electronics, taking a bath, doing relaxation exercises, etc.
sleep (i.e. hours of work
shift, or monthly cycle
for women).
Complete in Morning Complete at the End of Day
Sleep Diary: Morning
Start date: __/__/__ Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Day of week: Day of week:
I went to bed last
I consumed caffeinated drinks in the: (M)orning, (A)fternoon, (E)vening, (N/A)
night at: PM / AM PM / AM PM / AM PM / AM PM / AM PM / AM PM / AM
I got out of bed this M / A / E / NA
morning at: AM / PM AM / PM AM / PM AM / PM AM / PM AM / PM AM / PM
How many?
Last night I fell asleep:
I exercised at least 20 minutes in the: (M)orning, (A)fternoon, (E)vening, (N/A)
Sleep Diary: End of Day
Easily
After some time
With difficulty
Medications I took today:
I woke up during the night:
# of times
# of minutes
Took a nap? Yes Yes Yes Yes Yes Yes Yes
Last night I slept a
total of: Hours Hours Hours Hours Hours Hours Hours (circle one) No No No No No No No
My sleep was disturbed by: If Yes, for how long?
List mental or physical factors including noise, lights, pets, allergies, temperature, discomfort, stress, etc. During the day, how likely was I to doze off while performing daily activities:
No chance, Slight chance, Moderate chance, High chance
Throughout the day, my mood was… Very pleasant, Pleasant, Unpleasant, Very unpleasant
When I woke up for the day, I felt:
Approximately 2-3 hours before going to bed, I consumed:
Refreshed
Alcohol
Somewhat refreshed
A heavy meal
Fatigued
Caffeine
Notes: Not applicable
Record any other factors In the hour before going to sleep, my bedtime routine included:
that may affect your List activities including reading a book, using electronics, taking a bath, doing relaxation exercises, etc.
sleep (i.e. hours of work
shift, or monthly cycle
for women).
