Printable Sleep Log (Free PDF)
Two weeks of nights on one page: bedtime, wake time, hours, a quality score out of five, your last caffeine, when screens went off, and notes.
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Fillable PDF — type into the fields online or in any PDF viewer before printing.
Fourteen rows cover a fortnight, which is long enough for a pattern to show and short enough to actually finish. Each row has eight columns: date, bedtime, wake time, hours slept, a quality score of five tick boxes, the time of your last caffeine, the time screens went off, and a notes column for waking in the night, dreams or naps. The caffeine and screen columns are there because they are the two habits most often worth testing against the rest of the row.
Underneath the table there are two fields, average hours a night and nights I woke up, and then two ruled panels side by side: what I notice, and what I will try next. That second panel is the point of keeping a log at all, and a fortnight of rows is usually enough to make one small change worth trying.
The sheet names no number of hours, because sleep need genuinely differs from person to person and a printed target would make an ordinary bad night look like a failure. All 174 fields, including the seventy quality boxes, are fillable, so the fortnight can be typed up on a laptop or ticked off on a phone before you get out of bed. It is one page in US Letter or A4, and if you are worried about your sleep the filled sheet is a far better starting point for an appointment than a general sense of being tired.
