How a Sleep Log Can Help You Understand—and Improve—Your Sleep
Keeping a sleep log is one of the most useful steps you can take to improve your sleep. It’s a simple way to track when and how you sleep, so you can begin to see patterns and discover what might be getting in the way of better rest.
A sleep log is especially helpful if:
You’re not sure how much sleep you’re really getting
You wake up feeling tired and don’t know why
You want to track the effects of changes to your routine (like less caffeine or a new bedtime)
You’re using techniques like CBT-I and need to follow progress over time
A typical sleep log helps you record:
What time you went to bed and woke up
How long it took to fall asleep
How many times you woke up during the night
How rested you felt in the morning
Any naps, medications, or unusual events
Video: How to Use a Sleep Log to Learn About Your Sleep
It’s not about being perfect—it’s about being curious. Over a few days or weeks, you’ll begin to notice helpful insights, such as:
“I sleep better when I stop using my phone an hour before bed.”
“My sleep is worse after afternoon naps or late dinners.”
“Even though I feel like I didn’t sleep, I’m actually getting more than I thought.”
You can use paper, an app, or our built-in sleep tracker to keep your log. What matters most is being consistent and honest with yourself.
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