Sleep journal template
A simple way to notice patterns in your sleep and daytime energy. Keep it brief — a quick note each morning is all it takes.
Last reviewed: · Educational only, not medical advice.
Short answer
What is a sleep journal and how do I use it?
A sleep journal is a short daily note about your sleep and how you feel during the day. Fill it in each morning for one to two weeks to spot patterns — and bring it to a doctor if you have ongoing concerns. It is a tracking tool, not a diagnosis.
The template
Copy these headings onto paper, or print this page. Fill in a row each morning.
| Field | What to record |
|---|---|
| Date | Today's date. |
| To bed / lights out | Roughly when you settled to sleep. |
| Times woke up | About how many times, and for how long. |
| Wake-up time | When you got up for the day. |
| Felt rested? (1–5) | A quick rating of how rested you felt. |
| Daytime energy (1–5) | How your energy was through the day. |
| Caffeine (what & when) | Last coffee, tea, cola, or energy drink. |
| Naps | Any naps, and how long. |
| Notes | Anything that helped or got in the way. |
Print or save this page
Use your browser's print option (often Ctrl+P or Cmd+P) to print this template on paper, or save it as a PDF. A polished printable download is planned — for now, this template works on paper or screen.
What this helps with — and what it does not do
A journal helps you and your doctor see patterns. It does not diagnose sleep disorders.
Frequently asked questions
What should a sleep journal include?
A simple journal tracks when you went to bed, how often you woke, your wake-up time, how rested you felt, daytime energy, caffeine and naps, and a line for notes. Keeping it brief makes it easier to stick with.
How long should I keep a sleep journal?
One to two weeks is usually enough to notice patterns. It is also a helpful record to bring to a doctor if you have ongoing sleep concerns.
Will tracking my sleep make me anxious about it?
For some people, watching sleep too closely adds pressure. Keep it light — a quick note each morning is enough. If tracking makes you anxious, it is fine to stop.
Related guides
Put your notes to work
Once you spot a pattern, try one small change at a time with the 7-night sleep reset.