Observe your sleep for 7 days.
Bedtime, wake time, night wakings, naps, energy and notable factors: record the essentials each morning, then step back with a simple weekly review.
- No account
- Black-and-white friendly
- No automated diagnosis
Enough detail to reveal patterns without complicating your mornings.
Times and durations remain estimates. The goal is not perfect measurement, but a consistent view of your week.
Your schedule
Bedtime, time you tried to sleep, final wake-up and time out of bed.
Your estimated night
Time to fall asleep, night wakings and estimated total sleep.
How you felt
Sleep quality and morning energy, each rated out of 5.
Naps
Nap timing and duration, so you can view them in the context of your night.
Daily factors
Caffeine, alcohol, exercise, stress or an unusual event.
A free note
Anything that seems important, without trying to explain everything immediately.
Three steps, less than five minutes a day.
Keep the diary and a pen near where you have breakfast rather than beside the clock at night.
Print all four pages
Print at actual size on A4 paper. The document remains readable in black and white.
Complete one entry each morning
Record what you remember. Consistent estimates are more useful than impossible precision.
Review the week on day seven
Notice one pattern and choose one realistic habit to test the following week.
Turn seven nights into one next action.
The final page brings together useful averages and recurring factors. It helps you form a clear observation without automatically assigning a cause to your difficulties.
Your review page includes:
- average bedtime and wake time;
- estimated average sleep duration;
- average quality and morning energy;
- factors often associated with difficult nights;
- one habit to test next.
Important: this diary is an observation tool. It does not diagnose a condition or replace advice from a healthcare professional. You can bring it to an appointment to describe your week more clearly.
Before you begin.
The diary prioritises consistency and observation, not perfection.
When should I complete the diary?
In the morning, soon after getting up. This lets you record the night from memory before details fade.
Should I check the time during the night?
No. Estimate the time it took to fall asleep and time awake in the morning. Constantly checking the clock can make the exercise more intrusive.
Can the diary diagnose insomnia?
No. It helps you observe how your habits change. If difficulties persist or affect your days, share your observations with a healthcare professional.
Is the PDF really free?
Yes. The download is immediate, with no email address, account creation or payment.
Design sources: diary elements described by French National Health Insurance ; morning completion and estimation guidance from the Oxford University Hospitals model.
Your first week starts tomorrow morning.
Download, print and keep the diary within easy reach.