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Sleep log

A month-long table for writing down when you went to bed, when you woke, and how rested you felt. It only records what happened and sets no sleep targets. It is useful for noticing your own patterns or for sharing with a doctor.

By Paul Gunder. Free to print for home, classroom and office use; see how our printables are made.

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Sleep Log1 page · US Letter

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Sleep LogNameMonthDateIn bedWoke upHoursWoke in nightHow rested (1-5)Caffeine, naps, notes12345123451234512345123451234512345123451234512345123451234512345123451234512345123451234512345123451234512345123451234512345123451234512345Circle how rested you felt on waking: 1 is exhausted, 5 is fully rested.PrintablePal.com · free printable plannersSleep Log
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On this page

What prints

The heading says Sleep Log and carries a line for your name and one for the month. The table has seven columns: Date, In bed, Woke up, Hours, Woke in night, How rested (1-5) and a wide column headed Caffeine, naps, notes.

In the rested column, each row prints the numbers 1 to 5 in a row so you can circle one. A line under the table explains the scale: 1 is exhausted, 5 is fully rested on waking. That is a self-rating, not a measurement.

The settings

  • Heading. Up to 40 characters; blank gives the standard heading.
  • Log. Choose "Sleep".
  • Rows. From 10 to 31, and it opens at 28 so most months fit on one page.

How to fill it in

Fill in the log within an hour or so of waking, while the night is fresh. Write the time you got into bed in In bed and the time you got up in Woke up. Then work out the hours between them and write the figure in Hours. If you took a long time to fall asleep or lay awake for a while, the notes column is a good place to say so.

Woke in night is a count of the times you woke. A tally mark or a number works. Then circle one number from 1 to 5 for how rested you felt. Use the last column for things that people often want to look back on: coffee after lunch, a late meal, a nap, screen time, noise, travel or a stressful day.

You are not scoring yourself against a standard here. The CDC and NHLBI pages above describe how sleep affects health in general and when to see a doctor. If you are worried about your sleep, share the log with a clinician and let them interpret it.

Worked example: a week in May

Your month line says May. On the 6th you write In bed 10:40 PM, Woke up 6:30 AM, Hours 7 h 50 m, Woke in night 1, and circle 4. Notes: "tea after dinner". On the 7th you write In bed 12:15 AM, Woke up 6:30 AM, Hours 6 h 15 m, Woke in night 0, circle 2, and note "late movie, coffee at 4". On the 8th, a Saturday, you write In bed 11:00 PM, Woke up 8:10 AM, Hours 9 h 10 m, one waking, circle 5, and note "nap Fri afternoon".

After a few weeks you can glance down the rested column and see which nights fall at the low end, then look across to the notes for clues.

Keeping it useful

Keep the page and a pen at the bedside. Record gaps honestly; a blank row for a night you forgot is better than a guess. If someone else sleeps in the room, ignore their schedule and log only your own.

Mood and sleep are often tracked together, so see the mood tracker. The habit tracker can count a habit such as "screens off at 10", and the daily planner helps shape the evening.

Sources

  1. CDC: Sleep and Sleep Disorders cdc.gov
  2. NHLBI: Sleep Deprivation and Deficiency nhlbi.nih.gov