A Sleep Diary: What to Track Before an Insomnia Appointment

A short record can reveal patterns

NHLBI says a sleep diary for one to two weeks may help a clinician understand sleep problems and whether daily activities could be relevant. Keep it simple enough to complete. A diary is a conversation aid, not a test that can diagnose insomnia or prove a single cause.

You might record:

• Approximate bedtime, time you tried to sleep, and wake time
• How long it seemed to take to fall asleep and how often you woke
• Naps and how sleepy or alert you felt during the day
• Timing of caffeine and alcohol
• Exercise or other activity
• Medicines or supplements, as directed on the diary form
• Snoring, gasping, or other symptoms you want to mention

Do not obsess over exact minutes if you are unsure; estimates are fine. Bring the notes to an appointment and ask what patterns matter. A clinician may also ask about medical history, mood, work schedule, medicines, and symptoms of other sleep disorders.

When to seek help

Talk with a healthcare professional if sleep difficulty regularly affects work, school, driving, or daily functioning. Loud snoring with gasping, severe daytime sleepiness, or falling asleep while driving deserves prompt discussion. Do not use a diary to delay care or change prescribed sleep medicines on your own.

Sources and further reading

• Insomnia Diagnosis
• Sleep Diary

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.