📓 Sleep Diary — How to Use
What This Tool Does
The Sleep Diary is a detailed daily log recording everything that affects sleep — caffeine, naps, mood — so you can find patterns over weeks.
When to Use It
Use it when investigating a specific sleep problem, during a course of CBT-I therapy, or when a doctor has asked you to keep a sleep diary.
Fields Explained
Bed / Fell Asleep
Two separate times — when you got into bed versus when you actually fell asleep.
Final Wake / Left Bed
When you stopped sleeping versus when you got up.
Awake During Night
Total minutes awake after initially falling asleep.
Rested / Energy / Mood
Three separate 1–10 ratings on waking. Tracking all three reveals patterns a single number misses.
Caffeine Time
Last time you had coffee, tea, or energy drinks. Helps find your personal caffeine cut-off.
Notes
Anything unusual — stress, late meal, exercise, alcohol, medication.
Reading the Result
A table of all entries with calculated sleep efficiency for each night. Data is stored privately in your browser.
Pro Tips
Fill it in immediately after waking while the times are still accurate.
Track for at least 14 days to get meaningful patterns.
Export as CSV to share with a sleep specialist.
Try a Sample
Sample scenario
Three nights of diary entries with bed/wake times, quality ratings, and notes.
Expected result: 3 diary entries · Sleep efficiency 90–97% · Rested, energy, and mood scores displayed
📔 Private Sleep Diary · Local Storage Only · Never Uploaded
Sleep Diary
Log your sleep daily, track trends over time, and export your data whenever you want. All data stays on your device — nothing is uploaded.
Educational use only. This tool is for informational purposes. Results are not medical advice. Consult a qualified healthcare professional for persistent sleep concerns or medical conditions.