Sleep diary to print
A simple template to print and fill in each day. In two to three weeks, your nights form clear markers to share with your doctor.
How to fill it in
- 1
Note it each morning
On waking, write down your bedtime, how long it took to fall asleep, any awakenings during the night and your wake-up time.
- 2
Over two to three weeks
That's the period most sleep doctors ask for, to spot real trends rather than a single off night.
- 3
Bring it to your appointment
Show your completed diary at your visit: it helps the conversation and saves time.
Sleep diary
A simple template to print and fill in each day. In two to three weeks, your nights form clear markers to share with your doctor.
Somnologs Sleep diary
One line per night, weekends included
Fill it in two moments: in the morning the night just gone, in the evening the day. No need to be minute-perfect, it's the trend over 2 weeks that counts.
- Morning
- date the night · into bed ↓ · up ↑ · shade your sleep (empty = rough wake-up / light shade = half-sleep) · your rating on the right (VG→VP)
- Evening
- shade your naps · an S on energy dips · your daytime form
| Date | Time | RatingVG · Good · Fair · Poor · VP | Notes | ||||||||||||||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 20 | 21 | 22 | 23 | 24 | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | Sleep quality | Wake quality | Daytime form | |||
| Example | ↓ | ↑ | S | Fair | Good | Fair | Sleeping pill · sport at 7 pm · nap around 2 pm | ||||||||||||||||||||||
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Free template · somnologs.com
Or let Somnologs fill it in
On paper it quickly gets tedious. In the app you log your night in seconds and generate a clear sleep diary at any time, ready to print or send to your doctor.
- Logged in seconds, even when tired
- Your trends at a glance
- Clean PDF export for the appointment
Frequently asked questions
How long should you keep a sleep diary?
Usually two to three weeks: that's what reveals trends rather than a single night. Your doctor may suggest a different period.
What is a sleep diary for?
It gathers your sleep times and how you feel day by day. It's a basis for discussion with a health professional, not a diagnostic tool.
Is the template really free?
Yes. You can print it as many times as you like. The Somnologs app is also free if you prefer digital tracking.