睡眠日记 记录模板 跟踪 | sleep diary template track log
Printable Sleep Diary
The same week-long log sleep doctors use. Fill it in on screen or print a blank copy and keep it by your bed.
One week, two weeks is better
| Day | Date | Went to bed | Lights out | Est. time to fall asleep (min) | Night awakenings (#) | Final wake | Got out of bed | Nap (min) | Caffeine after 2 p.m. (y/n) | Alcohol (drinks) | Exercise (y/n) | Refreshed on waking (1–5) |
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Tip: fill the "est. time to fall asleep" column the next morning — nobody falls asleep holding a pen. After a week, bring your totals to our sleep debt calculator, or compare your latency with what's normal.
Why keep a sleep diary?
Wearable trackers estimate sleep, but the diary captures what they miss: how long you lay awake, alcohol and caffeine timing, and how you actually felt. Cognitive behavioral therapy for insomnia (CBT-I) — the gold-standard treatment — always starts with one to two weeks of exactly this log. Patterns emerge fast: a bedtime that drifts, a late coffee you forgot about, weekend lie-ins that make Mondays brutal. Bring the filled diary to your doctor if problems persist; it makes the first appointment twice as useful.
📖 Related reading: What Is Sleep Debt? · Do Sleep Trackers Work? · Sleep Hygiene: 14 Rules