Tools › Anxiety, mood & sleep › 14-Day Sleep Diary
🌙 Anxiety, mood & sleep · Free printable tool
14-Day Sleep Diary
The same diary sleep clinics use. Two weeks of nights tell a doctor more than any single conversation.
Fill it in within an hour of getting up, from memory, without checking a tracker. Estimates are fine. Sleep efficiency = time asleep divided by time in bed; under 85 percent for two weeks is worth a conversation. Note caffeine after 2 pm, alcohol, screens in bed and naps: they explain most bad nights.
What is inside
- ✓Date · In bed at · Fell asleep after (min) · Woke during night (times / min) · Final wake · Out of bed · Hours slept · Quality 1-5 · Caffeine / alcohol / nap / screens
- ✓Average hours slept / average quality
- ✓What the bad nights had in common
- ✓Questions for the doctor
How to use it
- 1Print it, or open it on a tablet and fill it with a stylus.
- 2Use it for one week before judging it. New habits need a few repetitions.
- 3Bring it to your doctor or therapist: a filled sheet says more than memory.
This tool supports self-management. It is not a diagnosis and does not replace professional care.
Other tools for Anxiety, mood & sleep
🌀 Worry Log & Worry TimePark each worry when it shows up, deal with all of them in one scheduled 20-minute slot. The technique with the best evidence for generalized anxiety.
🌱 Behavioral Activation PlannerOne pleasant action and one useful action per day, scheduled before you feel like it. Action comes first, motivation follows.