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Guide

How to keep a sleep diary

If you have an appointment coming up about your sleep, your doctor may ask you to keep a sleep diary first. Even if they have not asked, a simple record of your nights for a couple of weeks can make the conversation easier, because you can describe your sleep from notes instead of memory.

This guide is general information, not medical advice. Follow any instructions your doctor or clinic gives you, and use their diary format if they provide one.

Start one to two weeks before the visit

A few nights rarely show a pattern. If you can, start at least two weeks before your appointment and include weekends. If the visit is sooner, start today. A shorter diary is still more useful than none.

What to write each morning

• The time you went to bed and the time you turned the light off.
• About how long it took to fall asleep.
• How many times you woke up, and roughly for how long.
• The time you woke up and the time you got out of bed.
• How rested you feel, for example on a scale of 1 to 5.

What to write each evening

• Caffeine, and roughly what time.
• Exercise, and when.
• Naps, and how long.
• Your stress level for the day.
• Screen time in the hour before bed.
• Anything unusual, such as travel, illness or a late night.

Tips for an accurate diary

• Fill it in at the same times every day, right after waking and before bed.
• Estimate times. Checking the clock during the night can make it harder to fall back asleep.
• Be honest, including the bad nights. Your doctor needs your usual pattern, not your best week.
• Keep the diary near your bed or on your phone so you do not forget.

Before the appointment

• Read back through the diary and note anything that stands out, such as late caffeine before worse nights, or very different wake times on weekends.
• Write down two or three questions you want to ask.
• Bring the diary with you, on paper or on your phone, so you can show it during the visit.