Unlocking Better Sleep Through Tracking
Struggling with poor sleep? A sleep diary template can help. This article presents 7 of the best sleep diary templates to help you identify the causes of your sleep problems. Whether you're dealing with insomnia, shift work, jet lag, or simply want better sleep, tracking your sleep habits with a sleep diary template is the first step. Learn which template—from simple logs to advanced digital platforms—is right for you and start improving your sleep today. We'll cover options like the National Sleep Foundation sleep diary and several others, so you can find the perfect fit.
1. National Sleep Foundation Sleep Diary
If you're looking for a reliable and scientifically-backed sleep diary template, the National Sleep Foundation Sleep Diary is an excellent starting point. Developed by sleep medicine experts, this comprehensive tool helps you track your sleep patterns over a two-week period. By diligently recording information about your sleep habits, including bedtime routines, nighttime awakenings, and how you feel in the morning, you can start to identify patterns that might be affecting your sleep quality. This data can be incredibly valuable, not only for personal understanding but also for sharing with healthcare providers to get personalized recommendations. Whether you’re struggling with insomnia, adjusting to shift work, or simply curious about improving your sleep hygiene, this template can provide valuable insights.
This sleep diary template is particularly helpful for individuals experiencing various sleep challenges. Adults with insomnia can use it to pinpoint potential triggers and track the effectiveness of sleep interventions. Those who snore, or share a room with someone who does, can monitor sleep disruptions and their impact on sleep quality. Shift workers can document the challenges of daytime sleeping and explore strategies for better rest. Frequent travelers dealing with jet lag can track how their sleep adapts to changing time zones. Even health and wellness enthusiasts focused on optimizing recovery and relaxation can benefit from the detailed insights provided by this sleep diary template.
Features and Benefits:
- Two-week tracking format: Provides sufficient time to identify recurring sleep patterns.
- Records time to fall asleep (sleep latency): Helps assess sleep onset difficulties.
- Tracks nighttime awakenings: Provides insight into sleep fragmentation and its causes.
- Morning assessment of sleep quality: Allows for subjective evaluation of sleep.
- Space for notes on factors affecting sleep: Enables personalized context and identification of potential triggers (e.g., caffeine intake, stress levels, exercise).
Pros:
- Developed by sleep medicine experts: Ensures a scientifically sound approach to sleep tracking.
- Simple paper format that doesn't require technology: Easy to use and accessible to everyone.
- Comprehensive data collection: Captures key aspects of sleep for a holistic understanding.
- Free to download and use: Makes it a readily available resource for anyone interested in improving their sleep.
Cons:
- Paper format requires manual data entry: Can be tedious for some users.
- No automatic analysis of sleep patterns: Requires manual interpretation of the collected data.
- Limited space for detailed notes: May restrict the depth of qualitative information gathered.
Implementation Tip: Keep the sleep diary template and a pen by your bed for easy access. Be as consistent as possible with filling it out, even on weekends, to capture a complete picture of your sleep patterns.
Website: https://www.sleepfoundation.org/sleep-diary/sleepdiaryv6.pdf
This sleep diary template earns its place on this list because of its simplicity, scientific backing, and comprehensive approach to sleep tracking. While it lacks the automated analysis of digital tools, its accessibility and ease of use make it a valuable resource for anyone looking to gain a deeper understanding of their sleep.
2. Sleep Diary by American Academy of Sleep Medicine
If you're serious about understanding your sleep patterns and working towards better sleep health, the Sleep Diary provided by the American Academy of Sleep Medicine (AASM) is a powerful tool. This professional-grade sleep diary template is widely used in clinical settings and offers a comprehensive approach to sleep tracking, making it an excellent choice for those struggling with insomnia, shift work, jet lag, or other sleep disturbances. It’s also a valuable resource for anyone seeking to improve their sleep quality and overall wellness. This free sleep diary template deserves its place on this list because of its clinical validation and comprehensive approach to sleep tracking.
What sets this sleep diary apart? Unlike simpler sleep logs, the AASM template goes beyond just noting bedtime and wake-up times. It delves into crucial lifestyle factors that influence sleep, allowing for a more holistic understanding of your sleep patterns. This sleep diary template helps you pinpoint potential triggers and work towards effective solutions. For example, tracking caffeine and alcohol intake alongside your sleep times can reveal how these substances are impacting your ability to fall asleep and stay asleep. Similarly, noting your exercise schedule can highlight connections between physical activity and sleep quality.
Key Features and Benefits:
- Clinically validated format: Designed by sleep experts, this template captures the information needed for a thorough sleep assessment. This is particularly helpful for individuals working with a sleep specialist, as the data collected can inform diagnosis and treatment plans.
- Comprehensive lifestyle factor tracking: Beyond sleep and wake times, the diary prompts you to record details like medication use, caffeine and alcohol consumption, and exercise timing, offering valuable insights into how these factors affect your sleep.
- Daytime sleepiness measurement: This feature is particularly important for identifying potential sleep disorders and understanding how your sleep quality impacts your daytime functioning.
- Used by sleep medicine professionals: Using the same tool trusted by experts provides credibility and ensures you are collecting relevant and meaningful data.
- Printable PDF format: The easy-to-print format makes it simple to start tracking your sleep right away.
Pros:
- Clinically validated format offers a structured and comprehensive approach.
- Tracks various lifestyle factors, enabling identification of sleep disruptors.
- Used by sleep professionals, facilitating communication and treatment.
- Free and easily accessible via a printable PDF.
Cons:
- More detailed than basic sleep logs, requiring consistent effort. This might be challenging for some users, especially initially.
- Paper-based tracking can be cumbersome for long-term use and data analysis.
- Requires dedicated effort for accurate results; sporadic use limits insights.
Implementation Tips:
- Print multiple copies of the template and keep them by your bedside for convenient access.
- Fill out the diary each morning to accurately capture the previous night's sleep.
- Be honest and consistent with your entries to gain the most accurate insights.
- If working with a sleep specialist, share your completed sleep diary during your appointments.
Comparison: While simpler sleep logs might be sufficient for casual tracking, the AASM sleep diary provides a deeper dive into sleep patterns and contributing factors. This makes it a more appropriate choice for those seeking to address specific sleep problems or those working with a sleep specialist.
Pricing and Technical Requirements: The AASM Sleep Diary is available as a free printable PDF, requiring no specific technical skills or software. You can download it directly from the AASM website: https://aasm.org/clinical-resources/patient-handouts/
The AASM Sleep Diary is a valuable tool for anyone experiencing sleep difficulties, from individuals with insomnia to shift workers and frequent travelers. By diligently completing this sleep diary template, you can empower yourself with data-driven insights to improve your sleep hygiene and overall well-being.
3. Sleepio Digital Sleep Diary
If you're looking for a sleep diary template that goes beyond simple tracking and offers personalized guidance, the Sleepio Digital Sleep Diary is a strong contender. This isn't just a blank template; it's part of a comprehensive cognitive behavioral therapy for insomnia (CBT-I) program. This means the data you enter isn't just collected; it's analyzed to provide you with actionable insights and tailored recommendations rooted in proven sleep science. For those serious about improving their sleep, this app-based approach can be highly effective.
The digital interface makes tracking your sleep patterns incredibly easy. You can log your sleep times, wake-up times, and any nighttime awakenings. The app automatically calculates your sleep efficiency, a key metric in understanding your sleep quality. Beyond manual entry, Sleepio integrates with wearable devices, allowing for passive data collection and a more comprehensive picture of your sleep. Based on this data, the platform delivers personalized sleep improvement recommendations based on CBT-I principles. These might include suggestions for adjusting your sleep schedule, creating a relaxing bedtime routine, or managing racing thoughts. Visual sleep pattern reports help you visualize your progress over time and identify trends in your sleep.
For shift workers, frequent travelers, or those with inconsistent sleep environments, the ability to track and analyze sleep data digitally offers a powerful tool for understanding and addressing sleep challenges. Learn more about Sleepio Digital Sleep Diary and how a conducive sleep environment further enhances its benefits. Creating the perfect sleep environment can significantly improve your sleep quality, making Sleepio’s data-driven insights even more effective.
While Sleepio offers a robust and evidence-based approach to sleep improvement, it's important to be aware of the subscription cost. Full access to the program requires a yearly subscription of around $400. Additionally, the platform requires an internet connection, and new users might experience a slight learning curve as they familiarize themselves with the interface and CBT-I concepts.
Pros:
- Evidence-based CBT-I approach
- Easy digital recording
- Provides actionable insights
- Accessible via app and website
- Integration with wearable devices
Cons:
- Requires subscription for full features ($400/year)
- Internet connection needed
- Learning curve for new users
Website: https://www.sleepio.com/
4. SleepScore Labs Sleep Diary
For those seeking a more data-driven approach to understanding their sleep, the SleepScore Labs Sleep Diary offers a robust solution that bridges the gap between subjective experience and objective sleep metrics. This sleep diary template goes beyond basic sleep logging by incorporating data from SleepScore's sleep tracking technology. This allows users to not only record their perceived sleep quality and behaviors but also analyze how these factors correlate with objective measurements like sleep duration, sleep stages, and environmental influences. This combination helps pinpoint specific habits or environmental factors impacting sleep, empowering users to make targeted changes for improvement.
This sleep diary template is particularly beneficial for individuals struggling with insomnia, snorers, shift workers, frequent travelers, and health enthusiasts seeking optimized recovery. For example, shift workers can track how varying schedules impact their sleep quality and experiment with strategies to improve sleep during daytime hours. Similarly, frequent travelers can monitor how different time zones and sleep environments affect their sleep and adjust their routines accordingly. Those concerned about snoring can gain insights into the frequency and intensity of snoring episodes and their correlation with sleep stages.
The SleepScore Labs system offers a comprehensive suite of features including a sleep quality rating system, weekly sleep score calculations, and lifestyle correlation analysis. It also tracks environmental factors like light, noise, and temperature – crucial data points for understanding how external factors play a role in sleep quality. This detailed environmental analysis sets it apart from many basic sleep diary templates. Imagine you consistently wake up feeling groggy. By checking the SleepScore diary, you might realize your bedroom temperature is consistently too high, impacting your deep sleep.
While the core functionality of the sleep diary template is accessible through the free app, unlocking its full potential requires the purchase of the SleepScore Max device ($149.99), a contactless sleep sensor. Some advanced features, such as personalized insights and recommendations, also require a premium subscription. This layered pricing structure, while offering a free entry point, makes it more complex and potentially more expensive than simpler sleep diary templates.
Pros:
- Technology-enhanced tracking combining subjective and objective sleep data.
- Comprehensive environmental analysis, including light, noise, and temperature.
- User-friendly interface available as both a mobile app and a printable format.
Cons:
- Full features require the purchase of the SleepScore Max device.
- Some features necessitate a premium subscription.
- More complex than basic sleep diary templates.
Implementation Tips:
- Download the SleepScore app and familiarize yourself with the interface.
- If you purchase the SleepScore Max, ensure it's properly set up in your bedroom.
- Consistently log your sleep data and any relevant lifestyle factors (e.g., caffeine intake, exercise).
- Review your weekly sleep scores and analyze trends to identify potential areas for improvement.
For a more in-depth look at SleepScore and its sleep diary functionality, visit their website: https://www.sleepscore.com/
5. CBT-i Coach Sleep Diary
If you're looking for a sleep diary template grounded in proven sleep improvement techniques, the CBT-i Coach app offers a robust and free solution. Developed by the VA Health Care System, this mobile application provides a comprehensive sleep diary integrated with tools based on Cognitive Behavioral Therapy for Insomnia (CBT-I). This makes it an excellent choice for those actively trying to improve their sleep through evidence-based methods. The app helps you track sleep patterns, calculate sleep efficiency, and monitor your progress over time, all within a structured framework that aligns with clinical CBT-I protocols.
The CBT-i Coach goes beyond a simple sleep diary template. Its daily sleep log entry system allows you to record detailed information about your sleep, including bedtime, wake-up time, time taken to fall asleep, and any nighttime awakenings. The app then automatically calculates your sleep efficiency, a key metric in understanding sleep quality. Progress tracking graphs visualize your sleep patterns over time, helping you identify trends and measure the impact of any lifestyle changes or interventions. Furthermore, reminder notifications can be set to encourage consistent logging, fostering good habits and data accuracy. You can also export sleep data reports, which can be invaluable for sharing with a sleep specialist or healthcare provider.
One of the biggest advantages of the CBT-i Coach is that it's entirely free to use, making it accessible to anyone with a smartphone. Its development by medical professionals adds another layer of credibility, ensuring the information and tools are based on sound scientific principles. Beyond the sleep diary, the app offers additional CBT-I tools and resources, including relaxation exercises and educational materials, providing a holistic approach to sleep improvement. You can learn more about CBT-i Coach Sleep Diary and related sleep topics on our blog. Privacy is also a priority, with no account required to use the app.
While the CBT-i Coach offers a powerful suite of tools, it's important to be aware of its limitations. Currently, it's only available as a mobile app and doesn't have a web-based version, which might not suit everyone. The interface, designed with a clinical focus, might feel less user-friendly compared to some other sleep tracking apps. Customization options within the sleep diary template are also limited.
Despite these drawbacks, the CBT-i Coach's comprehensive features, free availability, and clinical backing make it a valuable resource for anyone struggling with sleep issues, especially those interested in a CBT-I approach. You can download the app directly from the VA App Store. This sleep diary template is more than just a tracker; it's a tool designed to empower you to take control of your sleep and improve your overall well-being.
6. Somryst Digital Sleep Diary
If you're struggling with chronic insomnia and looking for a clinically proven solution, the Somryst Digital Sleep Diary might be the answer. Unlike simpler sleep diary templates, Somryst goes beyond basic tracking. It's an FDA-authorized prescription digital therapeutic (PDT) that integrates a sophisticated sleep diary template within a comprehensive 9-week cognitive behavioral therapy for insomnia (CBT-I) program. This means you're not just logging your sleep; you're actively working towards improving it with a structured, evidence-based approach. The digital format offers convenience and automated guidance, making it easier to stick with the program and see results.
The sleep diary component within Somryst allows for detailed tracking of your sleep patterns, including sleep onset latency (how long it takes you to fall asleep), total sleep time, and number of awakenings. This data is then analyzed using clinical-grade tools, providing valuable insights into your sleep habits. These insights, combined with the CBT-I techniques taught throughout the program, empower you to make positive changes and regain control over your sleep. Somryst also facilitates communication with your healthcare provider through a physician dashboard, enabling shared monitoring of your progress and personalized adjustments to your treatment plan.
This sleep diary template is particularly useful for individuals diagnosed with chronic insomnia who are seeking a structured, clinically validated approach to improve their sleep. The 9-week program provides a clear roadmap for recovery, with automated sleep restriction guidance helping you optimize your time in bed and consolidate your sleep. While many sleep diary templates are free or low-cost, Somryst's clinical backing and comprehensive program justify its higher price point (typically $899 for the full program). Insurance coverage may be available, which can help offset the cost.
Features:
- FDA-authorized digital therapeutic
- Structured 9-week program format
- Automated sleep restriction guidance
- Clinical-grade data analysis
- Healthcare provider integration
Pros:
- Clinically validated in multiple trials
- Physician dashboard for shared monitoring
- Insurance coverage may be available
- Long-term effectiveness data
Cons:
- Requires a prescription from a healthcare provider
- Higher cost than other sleep diary templates
- More structured and less flexible than some alternatives
- Limited to those with diagnosed chronic insomnia
Implementation Tips:
- Discuss Somryst with your healthcare provider to determine if it's the right solution for your insomnia.
- Obtain a prescription if your healthcare provider deems it appropriate.
- Download the Somryst app and follow the instructions to begin the 9-week program.
- Consistently track your sleep using the integrated sleep diary template.
- Communicate with your healthcare provider about your progress and any challenges you experience.
Somryst’s clinical validation, comprehensive program, and integration with healthcare providers set it apart from basic sleep diary templates. It's a powerful tool for those committed to addressing their chronic insomnia with a proven, structured approach. Visit the Somryst website (https://somryst.com/) for more information.
7. Excel Sleep Diary Template by Sleep Education
For those seeking a highly customizable and free sleep diary template, the American Academy of Sleep Medicine's Sleep Education initiative offers an excellent Excel-based option. This sleep diary template allows for digital tracking with the flexibility of spreadsheet customization, making it a powerful tool for understanding your sleep patterns. This free resource deserves its place on this list due to its adaptability and the control it gives users over their sleep data analysis.
This template provides a structured framework for recording basic sleep metrics, including bedtime, wake-up time, and total sleep time. However, its real strength lies in its customizability. Unlike pre-formatted apps, you can add fields to track factors relevant to your specific sleep challenges. Are you a shift worker? Add a field for your shift schedule. Concerned about caffeine intake? Track your coffee consumption. This personalized approach empowers you to identify correlations between your lifestyle and sleep quality.
The Excel format also allows for robust data visualization. Create charts and graphs to visualize your sleep patterns over time, identify trends, and pinpoint potential problem areas. This visual representation can be extremely helpful for identifying patterns and understanding the effectiveness of any sleep interventions you're trying. You can also perform custom analyses using Excel’s built-in functions, giving you a deeper understanding of your sleep data than many basic sleep tracking apps. For example, you can calculate weekly averages, track deviations from your typical sleep patterns, or correlate your sleep data with other health metrics.
While this sleep diary template offers significant advantages, it’s important to be aware of its limitations. You’ll need access to Microsoft Excel or a compatible spreadsheet program. There’s no mobile app integration, meaning manual data entry is required. While this can be a bit more time-consuming, it allows for a more mindful approach to sleep tracking. Finally, the template provides limited guidance on interpreting the results. However, for those seeking a powerful, free, and highly customizable sleep diary, this template is an excellent choice.
Features:
- Customizable Excel spreadsheet format
- Basic sleep metric tracking (bedtime, wake-up time, total sleep time)
- Ability to add custom tracking fields (caffeine intake, exercise, medications, stress levels, etc.)
- Data visualization capabilities (create charts and graphs)
- Exportable and shareable data
Pros:
- Highly customizable
- One-time download with no subscription
- Allows for personalized data analysis
- Free to use and modify
Cons:
- Requires Microsoft Excel or compatible software
- No mobile app integration
- Manual data entry required
- Limited guidance on interpreting results
Website: http://sleepeducation.org/essentials-in-sleep/sleep-diary/sleepdiarydetails
If you’re looking for a more comprehensive sleep toolkit that includes Excel trackers, planners, and an insomnia guide, you can learn more about Excel Sleep Diary Template by Sleep Education. This resource could be particularly helpful for individuals struggling with insomnia, shift workers, frequent travelers, and those interested in a deeper dive into sleep improvement strategies. This Excel-based sleep diary template is a valuable tool for anyone looking to take control of their sleep health, whether they are adults struggling with insomnia, shift workers adjusting to unusual sleep schedules, frequent travelers battling jet lag, or simply health enthusiasts aiming for optimal recovery.
Sleep Diary Templates Comparison Overview
| Sleep Diary | Core Features | User Experience & Quality | Value Proposition | Target Audience | Price Points & Unique Selling Points |
|---|---|---|---|---|---|
| National Sleep Foundation Sleep Diary | Two-week paper tracking, notes space | ★★★☆☆ Simple manual entry, no tech | 💰 Free, expert-designed | 👥 General users & healthcare providers | ✨ Scientifically backed, easy to use |
| Sleep Diary by American Academy of Sleep Medicine | Tracks meds, caffeine, exercise | ★★★☆☆ Clinically validated, printable | 💰 Free, professional-grade | 👥 Patients & clinicians | ✨ Lifestyle factor tracking, clinical standard |
| Sleepio Digital Sleep Diary | Digital, automatic sleep efficiency | ★★★★☆ Easy app, actionable insights | 💰 $400/year subscription | 👥 Tech-savvy insomnia sufferers | 🏆 CBT-I based, wearable integration |
| SleepScore Labs Sleep Diary | Subjective & objective data, env. tracking | ★★★★☆ User-friendly, app & print | 💰 $149.99 device + subscription | 👥 Data-driven users | ✨ Environmental analysis, weekly sleep scores |
| CBT-i Coach Sleep Diary | Mobile app, sleep efficiency calc | ★★★☆☆ Free, clinical interface | 💰 Free | 👥 Insomnia patients | ✨ Privacy-focused, no account required |
| Somryst Digital Sleep Diary | FDA-authorized, 9-week program | ★★★★★ Clinical-grade, physician dashboard | 💰 $899, prescription required | 👥 Chronic insomnia patients | 🏆 FDA-authorized PDT, insurance covered |
| Excel Sleep Diary Template by Sleep Education | Customizable Excel spreadsheet | ★★★☆☆ Manual entry, flexible | 💰 Free, one-time download | 👥 Data enthusiasts & researchers | ✨ Highly customizable, data visualization |
Taking the Next Steps Towards Better Sleep
Using a sleep diary template, whether it's a printable option like the National Sleep Foundation or American Academy of Sleep Medicine diaries, a digital tool like Sleepio, SleepScore Labs, or Somryst, a CBT-i Coach integrated diary, or even a simple Excel template from Sleep Education, empowers you to take control of your sleep. By consistently tracking your sleep habits, you can uncover hidden patterns and pinpoint factors influencing your sleep quality, from caffeine intake and bedtime routines to stress levels and environmental factors. The most important takeaway is consistency – the more data you collect, the clearer the picture of your sleep becomes.
When choosing a sleep diary template, consider your individual needs and preferences. If you prefer a pen-and-paper approach, a printable PDF might be best. If you thrive on digital convenience and data visualization, explore app-based options. Some tools, like the CBT-i Coach, even integrate sleep diaries into a broader cognitive behavioral therapy program for insomnia. For more tips on improving your sleep hygiene and getting better rest, check out this helpful article on how to sleep better. Remember, if you’re struggling with persistent sleep issues, consulting a healthcare professional is always recommended.
A sleep diary is a fantastic first step, but it doesn’t have to be your last. Enhance your sleep journey with tools designed to optimize your rest and relaxation. Visit Aloha Relax to discover products like our 3D Bluetooth sleep masks and other innovative solutions that perfectly complement the insights you gain from your sleep diary, helping you create a truly personalized sleep sanctuary. Sweet dreams!