Comprehensive Sleep Diary

This diary has two parts, filled at two times. At night — in the couple of hours before bed or while you're trying to fall asleep — fill in the Constructive Worry / Thought Log at the top of the day. Then the next morning, within about an hour of waking, fill in everything else about the day and night before, while your answers are fresh. Estimates are fine — please don't watch the clock or check the time during the night.

Constructive Worry / Thought Log. In the 2 hours before bed or while trying to fall asleep, notice any worries, problem-solving, fears about sleeping badly, or a busy, racing mind, and jot down what those thoughts are. This kind of mental activity triggers wake-promoting brain chemistry that prevents sleep, so collecting these thoughts helps you and your clinician develop targeted methods to address them.

It saves as you go. Everything is stored automatically in this browser on this device — you can close the page and come back and your entries will still be here. Bookmark it (on a phone use Add to Home Screen) so it's easy to return to.

Time in Bed, Total Sleep, and Sleep Efficiency calculate for you at the bottom of each day from the times you enter. Sleep Efficiency is the share of your time in bed that you were actually asleep; 85%+ is generally considered healthy, and it's normal for this to be low at first — that pattern is exactly what helps with analysis.

When you're done, send it in. Tap Export to PDF to download a PDF and email it to your clinician. To start a fresh log, tap Clear all.