Sleep diary printable
A free one page sleep diary for a week. Note when you went to bed, fell asleep and woke, how many hours you slept and how you felt.
Updated 21 October 2026. Sources named on the page.
- One row per day with seven columns
- Bed, sleep, wake, hours, feeling and notes
- A4 and US Letter
- Free to print for yourself
What is on the sheet
- One row per day with seven columns
- Bed, sleep, wake, hours, feeling and notes
- A4 and US Letter
The picture shows the A4 sleep diary printable. The US Letter version has the same layout.
How to use it
Fill it in each morning while you remember. Estimate the time you fell asleep. After a week you can see your usual pattern and compare it with the times from the sleep calculator.
A tip
A sleep diary is useful to take to a doctor if you sleep badly. This sheet is a simple record and gives no medical advice.
How to fill it in
Fill in the diary in the morning, while last night is fresh: the time you went to bed, roughly when you fell asleep, any times you woke, the time you got up and how you feel. Rough times are fine; the pattern matters more than the minute.
Keep a few lines for what came before bed, such as a late meal, a screen, exercise or a stressful evening. After two weeks you can often see which nights went well and what they had in common.
Reading the sheet after two weeks
Look at the times, not single nights. Is your wake time steady? Is your bedtime moving by hours between weekdays and weekends? Does a short night follow a late one? These are the questions a sleep diary answers.
The sleep calculator turns a wake time into bedtimes that fit whole 90 minute cycles, which is a good next step once you know your usual times.
When to talk to a doctor
A diary is for noticing habits, not for diagnosing anything. If you often cannot sleep, feel very tired in the day or someone has noticed pauses in your breathing at night, take the diary to a doctor. It gives them a better picture than memory does.
Questions
Why keep a sleep diary?
To see your real pattern, and to show a doctor if you have trouble sleeping.
How long should I keep it?
A week or two is enough to see a pattern.
How long should I keep a sleep diary?
Two weeks is a common length. It is long enough to include two weekends and see a pattern.
Do I need to be exact with times?
No. Round to the nearest quarter of an hour. A steady habit of filling it in is worth more than precise minutes.
Can I use it with a sleep tracker app or a watch?
Yes. Many people write how they felt on the paper sheet and compare it with a device later. How rested you feel is something only you can record.
Keep going
Tools that go with this page
Each one shows an example screen, what the paid apps charge and what the Daily Journal does today.
Meditation app
Journal appKeep going after the sleep diary
Sign up free for the Daily Journal app: habits, food, mood and sleep in one private place. Free to start.