How to keep a sleep diary (and what to look for)
A simple way to log your nights for a week, spot patterns and share them with a doctor.
By Best Sleep Trackers · Updated October 18, 2026
What you cannot see, you cannot change. A sleep diary shows your real pattern rather than the one you remember. Doctors often ask people with sleep trouble to keep one (NHLBI).
What to record
- When you went to bed and when you woke.
- A quick “rested?” rating.
- Optional notes: caffeine, late screens, stress, naps.
The sleep diary tool stores entries only in your browser, draws a 7-day chart and works out your average sleep, bedtime and wake-up time. You can download a CSV.
What to look for
- Average sleep versus your need. Check how much sleep you need and use the sleep debt calculator if you are short.
- Bedtime variation. An hour or more a day makes it harder to fall asleep.
- Rested score on short or long nights. Do you feel better after more sleep?
Next steps
Choose one change, such as a steady wake-up time, and see if the chart improves. Take the CSV to your doctor if sleep is a problem.
Clearing your browser data removes the diary, so download a copy if you want to keep it.
Sources
Related articles
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- Sleep myths Myth: you can catch up on sleep at the weekend What research shows about weekend recovery sleep, and what to do instead.
General information only. This tool gives general sleep information and is not a substitute for medical advice. If you're worried about your sleep or your child's, talk to a doctor or pediatrician.