Sleep Log Template (Printable PDF & GoodNotes)
A sleep diary with a row for each night and six columns: date, bedtime, wake time, hours slept, sleep quality from 1 to 5, and notes. One page covers a month, which is enough to see your real sleep pattern.
- Printable US Letter8.5 × 11 in, white paper
- Printable A4210 × 297 mm, white paper
- iPad / GoodNotesAlso Notability and Noteshelf
- E-ink tabletreMarkable, Kindle Scribe, Boox
Free PDF, 1 page, undated. No sign-up needed.
Shown for iPad in the Classic Navy theme. Printable downloads use white paper (there's a dark mode preview below); the e-ink version is black and white.
One page, ready to fill in.
- A table with columns for date, bedtime, wake, hours, quality 1–5 and notes
- A “Month” line at the top, so it works for any month and year
Who it's for
People with trouble falling or staying asleep, shift workers trying to protect rest between shifts, new parents tracking their own sleep, and anyone asked by a doctor to keep a sleep diary before a referral or a sleep study.
Getting the most from a sleep log.
Fill it in each morning
Write last night's bedtime, wake time and quality when you get up, before the day blurs it. Estimates are fine; it's the pattern that matters.
Count hours asleep, not hours in bed
If you lay awake for an hour, take it off. The difference between time in bed and time asleep is often the most useful number in the log.
Use notes for likely causes
Late coffee, alcohol, a late screen, stress, exercise, a child waking you: a word or two in the notes column turns the log into something you can act on.
Keep it for at least two weeks
A few nights don't show much. Two to four weeks reveals your average, your weekend drift and the habits that help.
Take it to a doctor if sleep is a problem
GPs and sleep clinics often ask for a sleep diary. A completed log makes the appointment much more productive.
Included in 8 planners
This template is a page in each of these planners. Open one to see everything else that comes with it.
Get it inside a full hyperlinked planner
The wellness & self-care planner includes this page alongside dated month and week pages for your year, with side tabs and links between every page. Pick your device and theme, preview it free, and pay only when it's right.
- Dated pages for the whole year
- Tap a tab or a date to jump there
- GoodNotes, Notability, Samsung Notes, e-ink and print sizes
Opens the wellness & self-care planner with the Sleep section switched on.
Or read about the wellness & self-care planner first.
What is a sleep log?
A daily record of when you went to bed, when you woke, how long you slept and how well. Doctors often ask for one when looking into insomnia or tiredness.
How many nights does one page cover?
About a month of nights on the printable versions. Print a new page each month and keep them together to compare.
What does the quality score mean?
Your own rating of how rested you felt, from 1 (awful) to 5 (great). It's subjective, which is the point: it shows how sleep feels, not just how long it lasted.
Is it medical advice?
No. It's a record to help you notice patterns and talk to a professional. If poor sleep is affecting your daily life, see a doctor.
