All worksheets
Sleep diary
A week of nights, recorded honestly, usually shows something no amount of guessing will.
- When to use it:
- Sleep has been bad for a few weeks and you are not sure what is driving it.
- Where it comes from:
- The standard first step in CBT for insomnia, which outperforms sleeping tablets long term.
Anything you type is saved on this device only. There is no account and nothing is sent to a server.
This week
One line per night: date · to bed · roughly asleep · woke · got up · alcohol/caffeine · how the day was. Fill it in the next morning, not during the night — checking a clock at 3am is a stimulant.
What you notice
Wake time is the anchor, not bedtime — including after a bad night.
A worksheet is not treatment and it is not a substitute for talking to someone. If things are bad right now, there is a line for your country.