Sleep diary

A one-minute morning log. A week or two of entries shows patterns you — and your doctor — can use.

About 2 minutes · 7 questions · a log you can repeat any timeCBT for insomnia

Fill it in online — freeThe print dialog can also save it as a PDF.

Health & daily habits~2 minRepeat any timeCBT for insomnia

Sleep diary

A one-minute morning log. A week or two of entries shows patterns you — and your doctor — can use.

Why this helps

A sleep diary is the backbone of CBT for insomnia. It shows your real patterns, not just how the worst nights felt, and how caffeine, naps and screens affect your sleep.

1. Got into bed at

2. Fell asleep at (roughly)

3. Times I woke up in the night

4. Got up for the day at

5. Sleep quality

0 = Terrible01234567891010 = Great

6. Yesterday I had…

Check any that apply

Caffeine after noon
Nicotine in the evening
A nap
Screens in bed
Exercise
A stressful evening
Alcohol or other substances

7. Anything else

Keep your answers somewhere safe

This worksheet, online and private, on Amity Connect — free for individuals, built by the same team. Your answers stay yours; if you're with a recovery home that uses it, they can assign it to you and see only what you choose to share.

Open it on Amity Connect

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About this worksheet

It comes from the Amity Connect workbook, built by the same team as RecoveryHome, and is free to print and share. It's for reflection and practice — not a diagnosis, and not a substitute for professional care. Content is never written or edited by advertisers. If you're in crisis, call or text 988.

Sleep diary

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