name / week: ________________sleep diary
fill it in when you wake, not later in the day. estimates made at bedtime are far less accurate.
| date | bedtime | wake time | times woken | quality 0-10 | next day energy 0-10 | notes |
|---|---|---|---|---|---|---|
free worksheet from rox · talktorox.com · not medical advice
the free sleep tracker does the same job in your browser and works out the patterns for you. rox is the free ios app behind it: it remembers every entry, reads your apple watch, oura, garmin or amazfit, and builds a summary a doctor can read in a minute.
how to use it
A sleep diary is the standard first step before any sleep investigation, and most clinicians will ask for two weeks of it. Filling it in on waking matters, because recall degrades quickly through the day.
With chronic illness the next-day column is the one that earns its place. A broken night frequently shows up as worse pain, heavier fatigue and lower mood the following day, and logging both is how you find out whether that is true for you.
01
what should a sleep diary include?
bedtime, when you woke, how many times you woke in the night, a quality rating and how the next day felt. exact times are less important than being consistent about how you estimate them.
02
how long should i keep a sleep diary?
two weeks is the usual ask before a sleep appointment. that is long enough to show a pattern and short enough that most people actually finish it.
03
do i need a wearable to track sleep?
no. a subjective rating each morning is genuinely useful, and often more meaningful than stage data. a wearable adds detail but cannot tell you that pain woke you at three.
free to use, print and share. rox is a tracking tool, not medical advice, and it cannot diagnose or treat anything.