DAILY SLEEP LOG

Log last night

A sleep diary is the single most useful input to any CBT-I program. Two minutes each morning builds the data your sleep efficiency — and any future protocol — depends on. Everything you enter stays in this browser.

Stored only in this browser. Nothing is uploaded.

Entry date

The morning you woke. One entry per date — saving again overwrites it.

Last night

The numbers, while they are still fresh. Estimate — precision to the minute is not the point.

Bedtime(24-hour)

When you got into bed / lights out.

23 hours

0 minutes

Tap a number to type · use arrows to step

= 11:00 PM

Final wake time(24-hour)

When you woke for the last time.

7 hours

0 minutes

Tap a number to type · use arrows to step

= 7:00 AM

Out of bed(24-hour)

When you actually got up for the day.

7 hours

15 minutes

Tap a number to type · use arrows to step

= 7:15 AM

If you got up immediately when you woke for the last time, set these to the same time. The gap between them counts as time in bed but not asleep.

Time to fall asleep

Minutes from lights out to first asleep (SOL).

Hours

Minutes

= 15 minutes

Night wakings

How many times you woke during the night.

Time awake during the night

Total minutes awake after first falling asleep (WASO). 0 is fine.

Hours

Minutes

= 10 minutes

How it felt

Your subjective read. Same 1–10 scale for all three.

Sleep quality

TerribleExcellent

Morning mood

LowHigh

Stress yesterday

CalmOverwhelmed

Yesterday

Daytime factors that tend to show up in the night.

Caffeine

Servings yesterday (coffee, tea, energy).

Alcohol

Standard drinks yesterday.

Naps

Total daytime nap minutes. 0 = none.

Hours

Minutes

= 0 minutes

Last meal before bed

Hours between your last meal and bedtime.

Exercise yesterday

Screens before bed

Notes

Optional. Anything worth remembering when you look back.

Medications taken

Sleep medication, supplements, or anything else — Rx or OTC. Add one at a time; press Enter after each.

Anything else

Rate sleep quality, mood, and stress before saving.Tip: ⌘/Ctrl + Enter to save

A sleep diary is a tracking tool, not a diagnosis. Medical disclaimer.

Last night

The numbers, while they are still fresh. Estimate — precision to the minute is not the point.

Bedtime(24-hour)

When you got into bed / lights out.

23 hours

0 minutes

Tap a number to type · use arrows to step

= 11:00 PM

Final wake time(24-hour)

When you woke for the last time.

7 hours

0 minutes

Tap a number to type · use arrows to step

= 7:00 AM

Out of bed(24-hour)

When you actually got up for the day.

7 hours

15 minutes

Tap a number to type · use arrows to step

= 7:15 AM

If you got up immediately when you woke for the last time, set these to the same time. The gap between them counts as time in bed but not asleep.

Time to fall asleep

Minutes from lights out to first asleep (SOL).

Hours

Minutes

= 15 minutes

Night wakings

How many times you woke during the night.

Time awake during the night

Total minutes awake after first falling asleep (WASO). 0 is fine.

Hours

Minutes

= 10 minutes

Yesterday

Daytime factors that tend to show up in the night.

Caffeine

Servings yesterday (coffee, tea, energy).

Alcohol

Standard drinks yesterday.

Naps

Total daytime nap minutes. 0 = none.

Hours

Minutes

= 0 minutes

Last meal before bed

Hours between your last meal and bedtime.

Exercise yesterday

Screens before bed