Free tool · Scarlet Beast En español →
Sleep diary: one minute each morning
After a run of bad nights it is hard to say what actually happened: when you went to bed, how long you lay awake, how often you woke. This page keeps it for you. Each morning, answer a few short questions about the night before. The page adds up your time in bed and about how long you slept, shows your last two weeks, and makes a sheet you can hand to a doctor.
Good to know
How it works
- Last night asks when you got into bed, about how long it took to fall asleep, how often and how long you were awake, when you woke and when you got up.
- Best guesses are fine. Do not watch the clock at night to get the numbers right.
- How the sleep felt, a few things from the day and one line of notes are optional.
- My nights shows the last 14 nights you kept. You can change or remove any of them.
- Looking back gives the averages for the last 7 and 14 days.
- Print my sheet makes a sheet with the nights in a table and empty rows to fill in by hand.
What this page can’t do
- It cannot measure your sleep. Every number is your own guess, and the page only adds and subtracts them.
- It is not treatment or therapy, and it does not diagnose anything. It cannot tell insomnia from sleep apnea or from anything else.
- It does not say how much sleep you need, and it does not score a night as good or bad. People differ.
- It cannot remind you. It has no alarm and sends no message.
- It cannot promise better sleep. Writing nights down does not fix them, and for some people counting hours adds to the worry. If that is you, stop.
- The diary does not move to another phone or computer by itself. Print it, download it, or use My data on this device to carry a backup across.
When to show it to someone
- If poor sleep has gone on for weeks and is getting in the way of your days, a doctor or nurse is the person to show this to.
- Tell them too if someone says you stop breathing, gasp or snore loudly in your sleep.
- Being very sleepy at the wheel is dangerous. If that is happening, say so at the visit, and soon.
- Do not change or stop a medicine because of what this diary shows. Talk to the person who prescribed it.
- For tonight, Can’t sleep? has things to try while you are awake.
These are everyday points in our own words. They are not advice from a clinician.
Where the idea comes from
A sleep diary is an ordinary thing in health care: doctors and sleep clinics often ask people to keep one for a week or two before or between visits. This page borrows the usual questions in plain words. It is not any clinic’s official form, and nobody trained in sleep medicine has looked at it. If a clinic gives you its own diary, use theirs.
Tools that go with this
- Looking back: one page that lays out the last 7, 14 or 30 days from the diaries kept in this browser, to print for an appointment. It does not say what the days mean.
- Can’t sleep?: for the night itself.
- Tense and release: a guided way to loosen the body before bed.
- Worry time: a place for worries to wait, well before bedtime.
- A mood and sleep diary: one tap a day for your mood and the hours you slept, if this page is more detail than you want.
- Symptom diary: for anything else you want a doctor to see.
- Get ready for an appointment: what to ask and what to bring.
- All the free tools, and how to save them on your phone.
The tool and its wording were written with AI (Claude) for Scarlet Beast (our AI policy). It was not reviewed by a clinician. Also in Spanish: Diario de sueño; both pages keep the same diary on this device. The page holds the last 120 nights, and keeps them until you erase them. Found a mistake? Email [email protected].