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Free sleep diary — record your night and day

Look back on last night and today's activities. Approximate times are enough and uncertain sections can stay blank. Review patterns and care decisions with your health professional.

Your writing stays on this page. It is not sent to CareOps or saved in an account. Copy anything you want to keep before leaving or refreshing.

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Note the night and following morning this entry covers.

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The night of October 19 and morning of October 20

Note roughly when you lay down, how long settling felt and what was on your mind. You do not need to watch the clock overnight.

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I lay down around 11:30 pm and thought about work for a while before sleeping.

Record awakenings, final waking and leaving bed as far as you remember.

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I woke once overnight but don't know when. I woke at 7 am and got up at 7:20.

Describe naps and any effect on concentration or activity.

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I dozed for about 20 minutes after lunch and found it hard to focus in an afternoon meeting.

You can record caffeine, alcohol, exercise, stress or medication use. Do not change medication based on this note.

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Coffee at around 4 pm. I worked after dinner to meet a deadline.

Leave one question about a pattern or concern.

See an example

Getting up feels harder than falling asleep. What would be useful to explore?

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