A SMALL PLACE TO START
A diary, without the guesswork of a score
Fill in one record per night, using your best estimates. Each sleep block has its own dates, so an after-midnight bedtime, daytime sleep or a split night stays clear. Add naps separately. The chart sums your sleep blocks; naps appear separately in the record.
What this is based on
The fields are informed by Carney and colleagues’ Consensus Sleep Diary (2012, Sleep), with original wording and additions for split sleep. This is not the official form or a validated assessment. Estimated sleep is the interval from estimated onset to final waking, minus time awake between them. Time in bed includes the full bed-to-out-of-bed interval. Your rested rating is your own impression, not a sleep score.
Talk to a doctor if trouble sleeping has lasted for months or is making daily life hard to manage. The NHS also advises seeking help when changing sleep habits has not helped. NHS: Insomnia — when to see a doctor.
A few useful answers
How do I record sleep after midnight or in two parts?
Choose a night label, then enter the actual date and time for each event. A 01:00 bedtime needs the following day’s date. Add a second sleep block for split sleep. Blocks and naps must not overlap, and the entry must fit within 48 hours of the night label. Times use this device’s local time zone; repeated times at an autumn clock change may need a note.
Can I take this to an appointment?
Yes. Export a CSV to show a professional, or print the diary. It contains your entries rather than a diagnosis, a sleep-efficiency grade or a recommendation. JSON backups also include your unfinished draft. CSV imports restore completed entries only.
