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Sleep tracking · free CSV
Seven-day non-wearable sleep log
A seven-day sleep diary separating time in bed, estimated awake periods, estimated sleep and daytime observations. Includes a fictional worked row.
Direct answer
What this template helps you do
A seven-day sleep diary separating time in bed, estimated awake periods, estimated sleep and daytime observations. Includes a fictional worked row.
Inside the file
What the template includes
Night starting
Time zone
In-bed time
Estimated sleep-onset minutes
Estimated awake minutes later
Get-up date / time
Time in bed: hours
Estimated sleep: hours
Alarm / schedule context
Daytime observation / question
Best suited for
- Remove the example. Record estimates promptly, include the date change at midnight and leave unknown values blank rather than guessing.
Use it well
Step-by-step instructions
- 01Keep a blank master
Save a copy, remove the fictional example row and keep unknown values blank.
- 02Record the actual inputs
Remove the example. Record estimates promptly, include the date change at midnight and leave unknown values blank rather than guessing.
- 03Review before acting
Review the pattern and daytime function, and bring persistent sleep concerns to an appropriate health professional. Do not use a score to justify driving when sleepy.
Make it fit
How to customize the working copy
- Keep units, dates and time zones explicit. Record corrections without hiding the original assumption.
Boundaries
What this template does not replace
- Diary estimates do not measure sleep stages, diagnose a disorder or establish fitness for a safety-sensitive task.
- No formulas or automatic actions are included. The example is invented and must not be counted as a real record.
Common questions
Common questions about Seven-day non-wearable sleep log
Why is an example row included?
It shows how the fields connect. Delete the clearly labelled fictional row before entering real information or calculating totals.
Does the worksheet calculate or submit anything automatically?
Diary estimates do not measure sleep stages, diagnose a disorder or establish fitness for a safety-sensitive task.
An optional next step
When a morning check-in fits better than a wearable
SnapSleep is the optional iOS companion for capturing a low-friction readiness check and noticing patterns over time.
Download SnapSleep Available for iPhone. The website guides and tools remain free.