Sleep Diary
A sleep diary page: bedtime, wake time, total hours and sleep quality, how you feel in the morning, a weekly sleep log and notes. Free PDF or fill it in on iPad.
Free · no sign-up · PDF works for printing and in any note or journal app. Premium template in the app.
About this template
Log last night's sleep — bedtime, wake time, total hours and a 1–5 quality score — then tick how you feel (exhausted, okay, rested, energized, amazing). The weekly row from Monday to Sunday shows your pattern at a glance, and the notes area is for caffeine, screens, late meals or anything else that might matter.
How to use it
- Fill it in within 30 minutes of waking; estimates get worse by lunchtime.
- Keep it for at least two weeks before drawing conclusions.
- Write down caffeine, alcohol and late screens in the notes — they're common culprits.
Who it's for
- Wellness Seekers: Balance mind, body & soul
- Students: Track classes, assignments & exams
- Professionals: Manage meetings & deadlines
Write with Apple Pencil, a mouse or your finger. Your page is saved in this browser.
Use the Sleep Diary in Journal for iPad
A new page every day, 145 templates, guided 30-day programs and Face ID lock — made for Apple Pencil.
Frequently asked questions
What is a sleep diary used for?
To see your real sleep pattern over time. Doctors and sleep specialists often ask patients to keep one for a week or two before an appointment.
How long should I keep a sleep diary?
Usually one to two weeks gives a useful picture; longer if you're testing a change such as a new bedtime.
