Sleep diary
A simple table that records, for two weeks, when you go to bed, when you fall asleep and how you slept.
What it’s for
Memory for sleep is unreliable — we remember a bad night better than a good one. The diary shows the pattern and is the starting point for any serious work with insomnia.
What you record
- The time you went to bed, and the time you turned off the light.
- Roughly when you fell asleep, and how many times you woke in the night.
- The time of your final waking, and the time you got up.
- A sleep rating from 1 to 5, and how the day went from 1 to 5.
- Coffee, alcohol, exercise, naps — just yes or no, no detail.
How to read it
What’s interesting isn’t how long you slept, but the ratio between time in bed and time asleep. With insomnia, too long in bed is often part of the problem rather than the solution.
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See also
Exposure ladder
A graded list of situations you avoid — from the easiest to the hardest.
List of your resources
A written list of what has helped you before — for moments when you can't remember anything.
Rules for arguing
A few agreements a couple makes in calm times, which apply when things are not calm.
