Free Sleep Diary
Two minutes each morning. After a week you'll see your real patterns, and you'll have a summary to print or bring to an appointment.
Private by design. Your entries are saved only in this browser on this device. We never see them. Use Backup to move them to another device.
Your browser is blocking storage (this can happen in private browsing). Your entries will disappear when you close this tab, so download a PDF or backup before you leave.
Your data, your control
Your diary lives only in this browser. To keep it safe or move it to another phone or computer, download a backup file and restore it there.
Just exploring?
Load a week of sample nights to see how the summary works. (Only available while your diary is empty.)
Start over
Permanently remove every entry from this browser.
How to get the most from your diary
- Fill it in soon after you wake up. Memory fades fast. Estimates are fine; don't watch the clock at night to get exact numbers.
- Track at least 7 nights, ideally 14. One rough night tells you little; a pattern tells you a lot.
- Change one thing at a time. Move your caffeine earlier or set a steady wake time, then compare the next week.
- Bring the summary to your appointment if sleep problems persist. Clinicians routinely ask for sleep diaries.
What the numbers mean
| Time in bed | From getting into bed to getting out of bed. |
|---|---|
| Estimated sleep | From lights-out to final wake-up, minus time to fall asleep and time awake overnight. |
| Sleep efficiency | Estimated sleep divided by time in bed. A rough indicator, not a grade. |
| 7-hour guide | The American Academy of Sleep Medicine and Sleep Research Society recommend that adults regularly sleep 7 or more hours. More |
The diary is an educational self-tracking tool. It doesn't diagnose or treat any condition.
Common questions
Where is my sleep diary stored?
Only in your own web browser on this device, using local storage. Nothing is sent to Sleep Help Center. If you clear your browser data or switch devices, use the backup file to bring your entries with you.
What does 'estimated sleep' mean?
It's the time from lights-out to your final wake-up, minus how long it took to fall asleep and the time you were awake overnight. It's an estimate from your own notes, not a medical measurement.
What is sleep efficiency?
The share of your time in bed that you spent asleep. Sleep clinicians often look at this number, but treat it as a rough guide, not a score to chase.
Can I share this with my doctor?
Yes. Use Download PDF summary or Print on the My nights tab. One to two weeks of entries gives your clinician a much clearer picture than memory alone.