This is the first thing a sleep clinic will ask for. It is also the most useful reality check: most people sleep more than they think, and wake up less than they fear. Print the page, or copy the table into a notebook.
| Date | Bedtime | Lights out | Fell asleep | Awakenings | Wake time | Got up | Caffeine after 2 pm | Notes |
|---|---|---|---|---|---|---|---|---|
Tip: print in landscape. The table is wide on purpose.
What to look for after two weeks
- Time in bed vs time asleep. A large gap is often the most useful signal.
- Regularity of wake-up time. More predictive than bedtime, and easier to change.
- Patterns around caffeine, alcohol and late screens. The diary does not prove causation, but it shows where to experiment.
If the diary shows a pattern that worries you — very short sleep for weeks, loud snoring, gasping, or heavy daytime sleepiness — take it to a doctor rather than to the internet.