Skip to main content
Sleep diary

Sleep diary

Peer reviewed by Dr Hayley Willacy, FRCGP Authored by Danny ChadburnOriginally published 11 Sept 2017

Meets Patient’s editorial guidelines

Please answer questions A to S each day over the next two weeks. There should be three sheets of paper for answers to be written in boxes. The aim is to measure the pattern and quality of your sleep, and factors that may affect your sleep over the course of two weeks.

  • Questions A to I relate to the night's sleep. Try to answer these soon after getting up each day when the details of the previous night are fresh in your mind.

  • Questions J to S relate to to the day leading up to the night's sleep. Try to answer these at least an hour before you go to bed when the details are fresh in your mind.

A. What time did you wake up this morning?
B. What time did you go to bed last night?
C. About how long did it take to first fall asleep? (Record in minutes - for example, 70 mins.)
D. How many times did you wake up during the night (enough to be fully aware)?
E. How long did you sleep last night in total? (In hours and minutes - for example, 4 hr 30 mins.)
F. Did you take any sleeping tablets last night to help you sleep?
G. How generally well do you feel today? Record on a scale 1-4. 1 - not well at all. 2 - just OK. 3 - fine. 4 - very well.
H. How energetic do you feel today? Record on a scale 1-4. 1 - lethargic. 2 - slow but OK. 3 - fine. 4 - very energetic.
I. How enjoyable was your sleep last night? Record on a scale 1-4. 1 - not at all. 2 - just OK. 3 - fine. 4 - very good.
J. How many cups of caffeine drinks (tea, coffee, cola, etc) did you have before 5 pm?
K. How many cups of caffeine drinks (tea, coffee, cola, etc) did you have after 5 pm?
L. How many units of alcohol did you have before 5 pm? One unit of alcohol is about equal to: half a pint of ordinary-strength beer/lager, or a small pub measure (25 ml) of spirits, or a standard pub measure (50 ml) of sherry or port, or a small glass of ordinary-strength wine.
M. How many units of alcohol did you have after 5 pm?
N. How much moderate or vigorous physical activity/exercise did you do before 9 pm? (Record in minutes - for example, 40 mins.) Moderate physical activity/exercise includes brisk walking, jogging, dancing, swimming, heavy DIY, gardening, etc.
O. How much moderate or vigorous physical activity/exercise did you do after 9 pm?
P. Did you take any street drugs (cocaine, amfetamines, heroin, etc)? Yes/No. If yes, write down which one(s).
Q. Did you have any naps during the day or evening? Yes/No.
R. If you did nap, how long in total were the naps? Record in minutes.
S. Fill in any other details that may be relevant. For example, if you were particularly stressed, anxious, depressed or ill.

sleep diary questions 1

sleep diary questions 1

Sleep diary question 2

Sleep diary question 2

Sleep diary questions 3

Sleep diary questions 3

Patient picks for Sleep and insomnia

Does getting good sleep really improve your skin?

Healthy living

Does getting good sleep really improve your skin?

Sleep is where your body and mind recharges, restores, and heals itself. During good sleep, your body prevents and repairs skin cell damage, significantly improving not only your skin's appearance but its strength and ability to protect against harmful external elements. On the other hand, poor sleep can increase inflammation, which can make certain skin conditions worse.

by Lynn Stephen

Why phones should be banned from the bedroom

Healthy living

Why phones should be banned from the bedroom

If human evolution goes the way it has over the past few thousand years, it won’t be long before the first few babies are born with mobile phones in their hands. The relationship we have with our phones goes far beyond any reasonable need to establish telephonic communication. The theory is that what we have in our hands are not phones but syringes, ready to inject little packets of dopamine, the ‘pleasure chemical’.

by Dr Laurence Knott

About the author

Author image

Danny Chadburn

Head of Content

Danny was the previous Head of Content at Patient.

About the reviewerView full bio

Author image

Dr Hayley Willacy, FRCGP

General Practitioner, Medical Author

MBChB (1992), DRCOG, DFFP, MRCOG (Part 1) MRCGP (2007), DFSRH (2013), MSc - medical education (2020)

Dr Hayley Willacy was an NHS GP working in northwest England, who retired from clinical practice in 2022 after 30 years. 

Article history

The information on this page is peer reviewed by qualified clinicians.

Article also available in English, German, Spanish, French, Italian, Portuguese, Hindi, Hebrew, Arabic, and Swedish.

Join the conversation

Share your thoughts or experiences with others in our patient communities.

Disclaimer: The views expressed in the community do not represent medical advice. For any health concerns, consult your GP or healthcare provider.
flu eligibility checker

Ask, share, connect.

Browse discussions, ask questions, and share experiences across hundreds of health topics.

symptom checker

Feeling unwell?

Assess your symptoms online for free

Sign up to the Patient newsletter

Your weekly dose of clear, trustworthy health advice - written to help you feel informed, confident and in control.

Please enter a valid email address

By subscribing you accept our Privacy Policy. You can unsubscribe at any time. We never sell your data.

More in healthy living

View more in healthy living