How to use this sleep diary

Each morning, log the night before: when you went to bed, roughly how long it took to fall asleep, how long you were awake in the night and when you woke up. The diary works out your time asleep and places a colored tile for the night. Tap any tile to change that night.

Every night gets a score out of 100 from three things: how close you came to your sleep goal, how much of your time in bed you were asleep, and whether you went to bed inside your bedtime window. It's the same formula the sleep score calculator uses for trackers that don't record sleep stages. Nights of 70 or more build your streak, and the sleep debt figure adds up the last two weeks against your goal.

Guesses are fine. Nobody watches the clock while falling asleep, and a diary is about the pattern over a couple of weeks, not exact minutes on one night.

Bringing a sleep diary to your doctor

Doctors usually ask people to keep a sleep diary for at least a week, and sometimes two weeks or more, according to the Sleep Foundation. It says common entries include bedtime, wake time, time to fall asleep, wake-ups during the night, naps, how well you slept, caffeine, alcohol and medication. This diary covers all of those, with the last four in the notes.

Use Print my last 2 weeks to get a filled-in page, or Print a blank diary to fill in by hand. Either one can be saved as a PDF from the print window. If your doctor has given you their own form, use theirs, the Sleep Foundation advises. Filling it in each morning, rather than from memory at the end of the week, keeps it accurate.

What the tiles show

Each tile is one night, and each column is one week, Monday at the top. Phones show the last 13 weeks and bigger screens the last 26. Red is a poor night (under 50), yellow is fair (50 to 69), and the two greens are good (70 to 84) and great (85 or more). A week or two in, the grid shows what one number can't: whether late weekends, a run of short nights or a new routine is changing how you sleep.

Let your watch keep the diary

Typing in every night works, but most people stop after a week or two. Sleep Tiles is the app version of this page. It reads each night from your Apple Watch, Oura Ring, WHOOP, Garmin or sleep app through Apple Health, adds deep and REM sleep to the score and shows your whole year as tiles, with nothing to type.

Questions

Is this sleep diary free?

Yes. There's no account and no download. Your entries are saved in your browser, so use the same browser on the same device each morning.

Where is my data stored?

Only in this browser on this device. Nothing is sent to Sleep Tiles or anyone else. Clearing your browser data deletes the diary, so download the spreadsheet now and then if you want a backup.

How long should I keep a sleep diary?

Doctors usually ask for at least a week, and sometimes two weeks or more, according to the Sleep Foundation. Two weeks is enough to see your usual pattern.

Can I print it?

Yes. Print your last two weeks filled in, or a blank diary to fill in by hand. Both fit on one landscape page and can be saved as a PDF.

How is the score worked out?

From how close you came to your sleep goal (up to 40 points), how much of your time in bed you were asleep (up to 20) and your bedtime (up to 20), scaled to 100. It's the Sleep Tiles formula for nights without sleep stages.