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NSF Sleep Diary

Use the NSF Sleep Diary to Improve Your Sleep

How’s your sleep? The answer to this question can make a big difference in your life. After all, when you sleep better, you feel better. If something is keeping you from getting the sleep you need, there are things you can do that can help.

Keeping a sleep diary is a great place to start. As you record your habits and sleep patterns, you’ll start to see what may be hurting your sleep—along with what you do on the nights you sleep easier.

Download the NSF Sleep Diary.


Using a sleep diary helps if you are:

  • Curious about how your lifestyle impacts sleep.
  • Having sleep problems and want to figure out why.
  • Ready to seek help from a professional and want a record of your sleep patterns.

How to Use the NSF Sleep Diary

Using this sleep diary takes just a few minutes each day. To get the most out of it:

  1. Use your sleep diary every day for two weeks (or for as long as recommended by your healthcare professional).
  2. Keep it near where you sleep, such as on a bedside table. Don’t forget a pen or pencil.
  3. Complete the diary when you wake up for the day AND before you go to bed.
  4. Fill in as much information as you can to get the best picture of your sleep patterns.

Once you’ve completed the diary:

  • Review your answers to look for patterns. For example, did you sleep better on days you skipped your afternoon coffee? Did a mid-day nap interfere with a good night’s sleep?
  • Look for ways you can improve your sleep. Changing one habit at a time can set you on the path to healthy sleep. Check out these sleep tips.
  • Share your diary with your healthcare professional who can help address your sleep problem.