How to Keep a Sleep Diary Before a Health Appointment

What a sleep diary is for

A sleep diary is a short record of sleep and daytime habits. NHLBI suggests that a diary kept for one to two weeks may help a clinician understand sleep concerns. It is not a diagnostic test, and tracking cannot establish the cause of a sleep problem on its own. The goal is to bring clearer observations to a conversation with a health professional.

What to record

Each morning, make a brief estimate of:

• When you went to bed and when you think you fell asleep.
• How often you remember waking during the night and roughly how long you were awake.
• When you woke for the day and when you got out of bed.
• Any naps, including approximate time and duration.
• Caffeine and alcohol timing, if relevant.
• Exercise timing and medicines or supplements taken, as appropriate.
• How sleepy or rested you felt during the day.

NHLBI's printable diary includes sleep quality and quantity, medicine use, alcohol and caffeinated drinks, and daytime sleepiness. You do not need a wearable device or precise minute-by-minute estimates. A simple paper or phone note is enough. Avoid turning the log into a source of pressure; estimates are fine.

Bring patterns, not self-diagnoses

At the appointment, point out what you noticed and ask what information is useful. A clinician may ask about other symptoms, health conditions, medicines, work schedules, stressors, or breathing during sleep. The diary is one part of the conversation. It should not be used to decide independently that you have insomnia, sleep apnea, or another disorder.

Contact a health professional if sleep problems are affecting daily life, persist, or come with concerning symptoms. Do not delay care while completing a diary. If you feel unsafe because of severe sleepiness, avoid driving and seek appropriate help.

Sources and further reading

• Insomnia: Diagnosis, NHLBI
• Sleep Diary, NHLBI

Health disclaimer

This article is for general education only. Its information and suggestions are not medical advice, diagnosis, or treatment and may not be right for everyone. Ask a qualified health professional for advice that fits your health, medications, and needs before changing your diet, exercise, supplement use, or care.