Sleep diary
A two-minute log each morning. After a few nights you get averages, consistency, efficiency and debt, plus an optional AI read of your week. Everything stays on this device.
This week
No nights logged yet. Save last night, or try the sample week to see how it works.
Weekly sleep quality analyzer
Log at least two nights and an AI read of your week appears here: what your timing, efficiency and ratings suggest, and three specific changes to try.
What the numbers mean
- Average asleep: time asleep, not time in bed. Adults need at least 7 hours (AASM/SRS).
- Sleep efficiency: time asleep ÷ time in bed. 85% or more is the usual CBT-I target; see the sleep efficiency calculator.
- Consistency: how much your bed and wake times vary. Irregular sleep timing has been linked with poorer health in large studies (Phillips et al., 2017; Windred et al., 2024), independent of total sleep.
- Sleep debt: the same method as the sleep debt calculator, over the nights you logged.
The layout follows the core fields of the Consensus Sleep Diary (Carney et al., 2012), the standard format sleep researchers agreed on.
Questions people ask
What should I record in a sleep diary?
Each morning: when you got into bed, roughly how long it took to fall asleep, how long you were awake during the night, when you woke, when you got up, and how rested you feel. Optionally, caffeine, alcohol, naps and exercise. Estimates are fine; do not clock-watch at night.
How long should I keep a sleep diary?
At least one to two weeks. Sleep clinics commonly ask for two weeks before an appointment because single nights vary a lot.
How does the weekly sleep quality analyzer work?
The numbers (average sleep, consistency, efficiency, debt) are calculated in your browser. If you press Analyze my week, a summary of those numbers and your ratings is sent to an AI model through Vercel AI Gateway to write plain-English feedback. Your diary itself stays in your browser.
Is a sleep diary better than a sleep tracker?
They measure different things. Wearables estimate sleep from movement and heart rate and can misjudge time awake. Diaries capture how you experienced the night. CBT-I programmes rely on diaries, and the two together are more useful than either alone.
Can I take this diary to my doctor?
Yes. Use Export CSV to download your entries and bring or send the file. It is plain text any spreadsheet can open.
Sources
- Carney CE et al. (2012). The Consensus Sleep Diary: standardizing prospective sleep self-monitoring. Sleep, 35(2).
- Phillips AJK et al. (2017). Irregular sleep/wake patterns are associated with poorer academic performance and delayed circadian and sleep/wake timing. Scientific Reports, 7.
- Windred DP et al. (2024). Sleep regularity is a stronger predictor of mortality risk than sleep duration: a prospective cohort study. Sleep, 47(1).