My sleep diary
A sleep diary for adolescents to keep track of their sleeping routine.
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My sleep diary
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My sleep diary
Sleep is important for your health and wellbeing. This sleep diary will help you to keep track of your sleeping routine. By taking a couple of minutes a day completing the sleep diary you’ll be able to note your sleep habits and find out how your sleep can be improved.
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Sleep diary
Day 1 : date _____________
Your sleep routine
- What time I went to bed?
- What time did I sleep?
What helps?
- What I do to help myself sleep.
Your bedtime routine
- What do I do before I sleep eg phone, TV, computer, games console.
- How many times I woke.
- How long for?
Was my sleep disturbed?
What disturbed it eg noise, pets, lights, uncomfortable, stress temperature
- What did I do when I woke?
- What time did I wake up?
- What time did I get out of bed?
1 – 10, 1 = easy 10 = very difficult
- How much effort did it take to wake up?
Day 2 : date _____________
Your sleep routine
- What time I went to bed?
- What time did I sleep?
What helps?
- What I do to help myself sleep.
Your bedtime routine
- What do I do before I sleep eg phone, TV, computer, games console.
- How many times I woke.
- How long for?
Was my sleep disturbed?
What disturbed it eg noise, pets, lights, uncomfortable, stress temperature
- What did I do when I woke?
- What time did I wake up?
- What time did I get out of bed?
1 – 10, 1 = easy 10 = very difficult
- How much effort did it take to wake up?
Day 3 : date _____________
Your sleep routine
- What time I went to bed?
- What time did I sleep?
What helps?
- What I do to help myself sleep.
Your bedtime routine
- What do I do before I sleep eg phone, TV, computer, games console.
- How many times I woke.
- How long for?
Was my sleep disturbed?
What disturbed it eg noise, pets, lights, uncomfortable, stress temperature
- What did I do when I woke?
- What time did I wake up?
- What time did I get out of bed?
1 – 10, 1 = easy 10 = very difficult
- How much effort did it take to wake up?
Day 4 : date _____________
Your sleep routine
- What time I went to bed?
- What time did I sleep?
What helps?
- What I do to help myself sleep.
Your bedtime routine
- What do I do before I sleep eg phone, TV, computer, games console.
- How many times I woke.
- How long for?
Was my sleep disturbed?
What disturbed it eg noise, pets, lights, uncomfortable, stress temperature
- What did I do when I woke?
- What time did I wake up?
- What time did I get out of bed?
1 – 10, 1 = easy 10 = very difficult
- How much effort did it take to wake up?
Day 5 : date _____________
Your sleep routine
- What time I went to bed?
- What time did I sleep?
What helps?
- What I do to help myself sleep.
Your bedtime routine
- What do I do before I sleep eg phone, TV, computer, games console.
- How many times I woke.
- How long for?
Was my sleep disturbed?
What disturbed it eg noise, pets, lights, uncomfortable, stress temperature
- What did I do when I woke?
- What time did I wake up?
- What time did I get out of bed?
1 – 10, 1 = easy 10 = very difficult
- How much effort did it take to wake up?
Day 6 : date _____________
Your sleep routine
- What time I went to bed?
- What time did I sleep?
What helps?
- What I do to help myself sleep.
Your bedtime routine
- What do I do before I sleep eg phone, TV, computer, games console.
- How many times I woke.
- How long for?
Was my sleep disturbed?
What disturbed it eg noise, pets, lights, uncomfortable, stress temperature
- What did I do when I woke?
- What time did I wake up?
- What time did I get out of bed?
1 – 10, 1 = easy 10 = very difficult
- How much effort did it take to wake up?
Day 7 : date _____________
Your sleep routine
- What time I went to bed?
- What time did I sleep?
What helps?
- What I do to help myself sleep.
Your bedtime routine
- What do I do before I sleep eg phone, TV, computer, games console.
- How many times I woke.
- How long for?
Was my sleep disturbed?
What disturbed it eg noise, pets, lights, uncomfortable, stress temperature
- What did I do when I woke?
- What time did I wake up?
- What time did I get out of bed?
1 – 10, 1 = easy 10 = very difficult
- How much effort did it take to wake up?
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My notes:
_________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
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Sleep diary
Day 1 : date _____________
Activity
- During the day did I feel sleepy?
- Did I have a nap? What was going on?
- Time and length?
- If I did not nap how close was I to falling asleep?
- What exercise do I do? eg physical activity
- Time spent outside in natural light?
Medication
- List medication
Eating – times of
- Breakfast __________
- Lunch ____________
- Dinner ____________
Drinking
- What do I drink?
Your mood
- Throughout the day how did I feel/what was my mood like?
Day 2 : date _____________
Activity
- During the day did I feel sleepy?
- Did I have a nap? What was going on?
- Time and length?
- If I did not nap how close was I to falling asleep?
- What exercise do I do? eg physical activity
- Time spent outside in natural light?
Medication
- List medication
Eating – times of
- Breakfast __________
- Lunch ____________
- Dinner ____________
Drinking
- What do I drink?
Your mood
- Throughout the day how did I feel/what was my mood like?
Day 3 : date _____________
Activity
- During the day did I feel sleepy?
- Did I have a nap? What was going on?
- Time and length?
- If I did not nap how close was I to falling asleep?
- What exercise do I do? eg physical activity
- Time spent outside in natural light?
Medication
- List medication
Eating – times of
- Breakfast __________
- Lunch ____________
- Dinner ____________
Drinking
- What do I drink?
Your mood
- Throughout the day how did I feel/what was my mood like?
Day 4 : date _____________
Activity
- During the day did I feel sleepy?
- Did I have a nap? What was going on?
- Time and length?
- If I did not nap how close was I to falling asleep?
- What exercise do I do? eg physical activity
- Time spent outside in natural light?
Medication
- List medication
Eating – times of
- Breakfast __________
- Lunch ____________
- Dinner ____________
Drinking
- What do I drink?
Your mood
- Throughout the day how did I feel/what was my mood like?
Day 5 : date _____________
Activity
- During the day did I feel sleepy?
- Did I have a nap? What was going on?
- Time and length?
- If I did not nap how close was I to falling asleep?
- What exercise do I do? eg physical activity
- Time spent outside in natural light?
Medication
- List medication
Eating – times of
- Breakfast __________
- Lunch ____________
- Dinner ____________
Drinking
- What do I drink?
Your mood
- Throughout the day how did I feel/what was my mood like?
Day 6 : date _____________
Activity
- During the day did I feel sleepy?
- Did I have a nap? What was going on?
- Time and length?
- If I did not nap how close was I to falling asleep?
- What exercise do I do? eg physical activity
- Time spent outside in natural light?
Medication
- List medication
Eating – times of
- Breakfast __________
- Lunch ____________
- Dinner ____________
Drinking
- What do I drink?
Your mood
- Throughout the day how did I feel/what was my mood like?
Day 7 : date _____________
Activity
- During the day did I feel sleepy?
- Did I have a nap? What was going on?
- Time and length?
- If I did not nap how close was I to falling asleep?
- What exercise do I do? eg physical activity
- Time spent outside in natural light?
Medication
- List medication
Eating – times of
- Breakfast __________
- Lunch ____________
- Dinner ____________
Drinking
- What do I drink?
Your mood
- Throughout the day how did I feel/what was my mood like?
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Useful information
Sleep problems – Young Minds https://youngminds.org.uk/find-help/feelings-and-symptoms/sleep-problems/
Sleep tips for teenagers – the NHS website https://www.nhs.uk/live-well/sleep-and-tiredness/sleep-tips-for-teenagers/
Sleeping problems – Cumbria, Northumberland, Tyne and Wear NHS Foundation Trust https://selfhelp.cntw.nhs.uk/self-help-guides/sleeping-problems
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Published by the Patient Information Centre
2024 Copyright, Cumbria, Northumberland, Tyne and Wear NHS Foundation Trust
Ref, PIC/805/1124 November 2024 V3
www.cntw.nhs.uk Tel: 0191 246 7288
Review date 2027
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