What is sleep journal?

Sleep Journal

How can you use a sleep journal?

If you have problems sleeping, it might help to track your sleep habits in a notebook or journal. This is called a sleep journal. It can help you see what keeps you from getting a good night's sleep. It also helps your doctor know more about what affects your sleep.

Fill out your sleep journal every morning for 1 to 2 weeks. Answer the following questions.

  • What time did you go to bed last night?
  • How long did it take to fall asleep?
  • What time did you get up?
  • Did you wake up during your sleep time? How many times? For how long? Did you get out of bed?
  • How much total sleep did you get?
  • How tired do you feel, on a scale of 1 to 5? (Very tired = 5)
  • Overall, how tired did you feel yesterday, on a scale of 1 to 5? (Very tired = 5)
  • How stressful was your day yesterday, on a scale of 1 to 5? (Very stressful = 5)
  • What did you do during the 30 minutes before bed?
  • Did you take any naps yesterday? How long? When?
  • Did you drink alcohol yesterday? How much?
  • Did you have any caffeine yesterday? How much? When?
  • Did you do any physical activity yesterday? What? When?
  • Did you eat big or spicy meals yesterday? What? When?
  • Did you take any medicines yesterday, including over-the-counter or herbal ones? What? When?

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