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A seven-day sleep diary separating time in bed, estimated awake periods, estimated sleep and daytime observations. Includes a fictional worked row.
Remove the example. Record estimates promptly, include the date change at midnight and leave unknown values blank rather than guessing.Compare estimated sleep need with recent duration and plan gradual schedule changes.
Use as a planning estimate rather than a medical measurement.Organize duration, symptoms, timing, context, and questions before speaking with a clinician.
Bring observations without trying to diagnose yourself.Build a short, repeatable wind-down sequence around a realistic bedtime, tomorrow preparation, light, devices, and a minimum version for busy nights.
Use for one week and keep only steps that reliably support bedtime.Track caffeine source, estimated amount, timing, bedtime, estimated sleep, awakenings, and next-day function during a cutoff experiment.
Use across comparable days before deciding whether to move the last caffeine earlier.Compare nap timing and estimated duration with sleep inertia, alertness, safety, and nighttime sleep.
Use when naps are frequent, planned for shift work, or may be delaying bedtime.Assess bedtime and overnight light, noise, temperature, air, bedding, alerts, interruptions, safety, and one controlled change.
Complete in the room at the times sleep and awakenings actually occur.Summarize the main concern, pattern, safety impact, diary evidence, medicines, partner observations, and questions for a sleep appointment.
Prepare before a primary-care or sleep-clinic conversation.Map shifts, commutes, main sleep, optional naps, light, caffeine, family interruptions, and dangerous-sleepiness contingencies.
Complete for each rotation pattern before the schedule begins.Record sleep opportunity, subjective sleepiness, symptoms, mood, planned demands, and a safety decision without treating appearance as diagnosis.
Use before demanding work, travel, training, or driving; safety concerns override the score.Record time in bed, estimated sleep, diary-based sleep efficiency, awakenings, context, and next-day function with consistent definitions.
Complete in the morning for one to two representative weeks and bring the pattern—not only the percentage—to a qualified clinician when needed.An optional next step
SnapSleep is the optional iOS companion for capturing a low-friction readiness check and noticing patterns over time.