Keep a simple record of your nights for a week, see what seems to help and what seems to get in the way, then print it or save it as a PDF to take to your GP. It is free, and nothing you type leaves your device.
Fill in a day
Pick a day, then fill in what you can. You can leave anything blank.
Monday
Your week
Sleep diary, kept with the free tool at heavenecohub.com/tools/sleep-diary/
Day
To bed
Up
Time in bed
Fell asleep
Woke
Rested
Late caffeine
Late alcohol
Screens
Notes
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Patterns in what you wrote
Fill in a few days and any patterns will show here.
These are patterns in what you wrote down, not a diagnosis. This is information, not medical advice. If poor sleep carries on, talk to your GP.
Your entries are kept only in this browser on this device. Nothing you type is sent anywhere.
Why keep a sleep diary
When sleep goes wrong it is hard to remember, a few days later, what actually happened. A diary turns a blur of tired mornings into something you can look at. The Sleep Charity describes a sleep diary as a daily log of your sleep and wake pattern that can help identify what is keeping you awake, such as caffeine late in the day, an irregular bedtime routine or not enough physical activity.
It is also useful if you see your GP. The NHS suggests talking to a GP if changing your sleep habits has not helped, if you have had trouble sleeping for months, or if it is making daily life hard to cope with. A written record gives you both something concrete to talk about.
How to use it
Each morning, pick the day and fill in last night: when you went to bed and got up, how long it took to fall asleep, how often you woke, and how rested you felt.
Add what you remember about the day before: caffeine or alcohol later on, and screens in the hour before bed. Use the notes for naps, exercise, worries or anything else.
After a few days, read the patterns under your week. They only compare what you wrote, so treat them as things to notice rather than answers.
At the end of the week, print it or save it as a PDF. Then delete your entries and start again if you want to keep going.
What the NHS suggests trying
The NHS advice on insomnia includes going to bed and getting up at the same time every day, relaxing before bed, keeping your bedroom dark and quiet, and avoiding caffeine, alcohol, big meals and screens close to bedtime. Your diary can show which of these is already part of your week and which might be worth trying.
This tool gives information, not medical advice, and its patterns are not a diagnosis. If poor sleep carries on, or you are worried, talk to your GP.
Questions
What is a sleep diary for?
A sleep diary is a simple daily record of when you sleep and what your days and evenings were like. The Sleep Charity describes it as a way to understand your sleep pattern and spot things that might be affecting your sleep, such as caffeine late in the day or an irregular bedtime routine. It also gives you something clear to show your GP.
How long should I keep a sleep diary?
The Sleep Charity suggests keeping one for at least two weeks. This diary holds a week at a time, so print it or save it as a PDF at the end of the week, then delete your entries and start the next week fresh.
Is what I type private?
Yes. The diary runs entirely in your browser. Nothing you type is sent to Heaven or anyone else. Your entries are kept in this browser on this device so they are still there when you come back, and the Delete my entries button removes them.
When should I talk to my GP about my sleep?
The NHS suggests seeing a GP if changing your sleeping habits has not helped, if you have had trouble sleeping for months, or if it is affecting your daily life in a way that makes it hard to cope. Take your diary with you. This tool gives information, not medical advice.