Comprehensive Sleep Diary

Mind & Body Self-Care · utah23.org

Your name (or initials)

Start date (Day 1)

How long to track

Send completed diary to

How to use this sleep diary

Fill one day each morning. Tap a day to open it and fill it in within about an hour of waking, describing the day and night before, so your answers are fresh. Estimates are fine — please don't watch the clock or check the time during the night.

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.

Important — where your entries live: your answers are saved only in this browser on this one device, and nothing is sent anywhere until you export and email the PDF yourself. Because it's stored in the browser, clearing your browsing history, cookies, or site data will erase your entries, and they won't appear if you open the diary in a different browser or on a different device. So use the same browser each day, and export to PDF before clearing anything.

Private to this device — nothing is uploaded. It leaves your device only when you export and send the PDF.