SparkPeople advertisers help keep the site free! Learn more

Condition Center  |  Return to Main Health Page ›

Keeping a Sleep Diary

Solutions to Insomnia are Write In Front of You

-- By Liza Barnes, Health Educator
SparkPeople advertisers help keep the site free! Learn more
Sleeping is just as important to survival as eating, drinking, and breathing. But for people suffering from insomnia, getting enough sleep can range from challenging to impossible. Although the cause may seem elusive, in many cases, simple detective work can figure out the root of insomnia, and simple behavior changes can fix it. The secret is to keep a diary—but not the kind you used in seventh grade. This is a sleep diary, used to record specific observations about your sleep patterns, and very useful for sharing with your doctor so that he or she can help you get some sleep. Here is how to keep a sleep diary:

Print out this article, and place it in a notebook of your choice. Starting with today's date, label seven consecutive pages (one for each day). Keep your notebook and a pen by your bed.

Spend a few minutes (before you go to sleep) briefly answering the following questions. Do this each night for the next seven days.
  1. What time did you wake up today?
  2. What time are you lying down to go to sleep?
  3. What, if any, was your bedtime routine?
  4. What were the last food(s) you consumed tonight? (Include type, amount, and time you ate.)
  5. Did you exercise today? (Include the type, duration, and time of day if you exercised.)
  6. Did you consume any alcoholic beverages today? (Include type, number, and time of day.)
  7. Did you consume any caffeinated drinks or foods today? (Include type, number, and time of day.)
  8. Did you take any medications (prescription and/or over-the-counter) today? (Include type, amount, and time of day.)
  9. Did you take any naps today? (Include number of naps, duration of each, and time of day.)
  10. What types of stressors did you encounter today, and what types do you expect to encounter tomorrow?
  11. How hungry did you feel today? (1- Not hungry, 2- Normal hunger, 3- Strong hunger, 4- Extreme hunger)
  12. How awake did you feel today? (1- Exhausted, 2- Somewhat tired, 3- Fairly alert, 4- Wide awake)
  13. How irritable did you feel today? (1- Calm, 2- Slightly annoyed, 3- Moderately irritable, 4- Highly irritable)
Next, draw a line of Zzz's across the page beneath your answers to these questions. When you wake up, answer the following questions below your "sleep" line:
  1. How long did it take you to fall asleep last night? (This may be an estimate.)
  2. How many times did you wake up during the night? (Include times you woke up and how long you stayed awake.)
  3. In total, how many hours did you sleep last night?
After a week of keeping your sleep diary, you may see an obvious pattern that you can self-correct—like ditching your three nightly espressos, finding ways to combat stress to better relax, or exercising earlier in the day. But if you try making modifications and still have trouble catching your Zzz's, don’t hesitate to consult your doctor for more suggestions. The two of you can work out a plan to help you sleep soundly in no time.
Click here to to redeem your SparkPoints
  You will earn 3 SparkPoints
Page 1 of 1   Return to main wellness page »

Related Content


Stay in Touch With SparkPeople

Subscribe to our Newsletters

About The Author

Liza Barnes Liza Barnes
Liza has two bachelor's degrees: one in health promotion and education and a second in nursing. A registered nurse and mother, regular exercise and cooking are top priorities for her. See all of Liza's articles.

Member Comments

  • DOCKER09
    I will start my sleep journal today. - 5/23/2013 3:00:53 PM
    Report Inappropriate Comment
  • BEJOYFULL
    I joined today because I wanted to give this program a chance. Although journaling will take time, I think it will help me pinpoint some things I am not aware of that keep me from sleep. So, here goes. - 5/2/2013 4:40:12 PM
    Report Inappropriate Comment
  • KABMPH
    I really want to get a Jawbone Up band or FitBit that can track quality of sleep. I have some crazy dreams and even though I go to bed early enough, I wonder if I'm getting enough quality sleep. I also just started reading a book about sleep called Dreamland by David K. Randall. - 3/27/2013 10:07:32 AM
    Report Inappropriate Comment
  • THUDMONKEY
    Wonderful tips, I look foreword to doing this challenge and to see where I'm going wrong in getting to sleep. Sometimes I'm up until 4am! - 3/19/2013 2:31:39 AM
    Report Inappropriate Comment
  • DBUERS
    Chronic insomnia. I'm going to do this starting tonight! - 3/18/2013 9:36:15 PM
    Report Inappropriate Comment
  • MONKEEEY
    Ok, following up my last comment, I have decided that instead of keeping a sleep journal which will be very difficult for me. What I can do is have sleep targets instead. I will keep it simple and just tick off if I managed to achieve those targets each day. - 2/12/2013 5:53:30 PM
    Report Inappropriate Comment
  • MONKEEEY
    I suffer from sever Narcolepsy so keeping a sleep diary is not only pointless for me personally but will also add extra stress on to my normal none existent sleep pattern.
    My illness isn't a sleep disorder, it is a brain disorder characterised by sleep disorders and a lack of non-REM sleep due to the brains inability to produce enough hypocretin.
    It is incurable and I have to just try my best to maintain some sort of routine where possible. I have attempted to keep a sleep diary many times before but when I am likely to fall asleep up to 6 or more times during the day and then wake up during the night about 2 or 3 times... I spend the moments I have awake trying to be as active as possible although sometimes failing, I am not about to start spending that time attempting to write a sleep journal only to find myself falling asleep whilst writing it.
    I want to improve my sleeping habits for sure, and really try to get more of a routine going, I just moved to the other side of the world and the climate and time change is taking me a while to adjust to. But as for this part of the sleep challenge, I am going to have to decline because it's just not going to be of any help for me. I can see how for many people it would be very useful though. Good luck to the rest of you!!! Happy Sleeps ;) - 2/12/2013 5:44:12 PM
    Report Inappropriate Comment
  • ORANGEKIWI1
    Just started my sleep journal, think it's a brilliant thing to do! I am going to write it on paper to see the flow better and I am curious about the effect of exercise on my sleep. I often drink 2 glasses of wine with my dinner and am also starting to wonder if that is making me wake up during the night - I have already ditched caffeine from the afternoon onwards so am looking for the next culprit causing me to wake up during the night. Thanks SparkPeople - this is an awsome challenge! - 2/10/2013 1:43:36 PM
    Report Inappropriate Comment
  • CAROLREDS
    Made a point of truning off the tv and going to bed at 9:30pm. I actually drifted off after approx: 40 mins only to be awakened twice by non emergencies. Of course apart from messing up my sleep, im feeling quite tired today. - 1/14/2013 6:16:52 AM
    Report Inappropriate Comment
  • YOCAUDILLO
    I did this journal several months ago and was astonished by how much my sleep improved. Normally I find myself lying awake at night for 30 minutes (on a good day) waiting to drift off. With the journal I became more disciplined, falling asleep at about the same time every night. By regulating my sleep cycle I soon found that I was drifting off in under 20 minutes, and waking up naturally every morning without even needing my alarm. Normally I'd set my alarm to go off 15 minutes before I need to be up so I can hit the snooze a few times, but now I just use it as a safe-guard for oversleeping (which I never do, if I keep to the schedule). I didn't even know I was capable of this, I'd just assumed I was a bit of an insomniac. - 12/16/2012 11:26:20 PM
    Report Inappropriate Comment
  • LILLY23456
    Up at 1:30AM, still wide awake at 2:45AM. Will have to start my sleep diary!!! - 10/11/2012 5:45:55 AM
    Report Inappropriate Comment
  • HALFSWEDE76
    I am starting tonight sounds good. - 9/15/2012 9:13:51 PM
    Report Inappropriate Comment
  • MICKEYMOUSE86
    I should be sleeping now! I am going to try this. I think it is a good idea! - 9/10/2012 4:09:27 AM
    Report Inappropriate Comment
  • FOCUSED12960
    I like the Good Night journal idea. I think I'll try that too. Nice informative article! - 8/17/2012 8:03:29 PM
    Report Inappropriate Comment
  • AMMEY9
    O.K, this is my first night of challenge. I sleep 4-5 hours per night and have for years and years. Sooo, this is certainly going to be challenging. lol Onward ... - 6/27/2012 12:14:00 AM
    Report Inappropriate Comment