The 7-Day Sleep Record

Free sleep tool

Record seven nights to see how your sleep actually looks — when you're in bed, when you're asleep, and how that changes night to night.

Prefer a single night? Try the Sleep Efficiency Calculator

Before you begin

This diary is a free, educational tool. It records what you tell it about seven nights of sleep and shows it back to you — nightly summaries, simple charts, and seven-day averages. It does not diagnose insomnia or any other condition, does not tell you whether your sleep is good or bad, and does not recommend a bedtime, a wake time, or any change to your sleep schedule.

Each entry takes about a minute. You can edit or delete any night, and you can restart at any time.

Your privacy

Your entries are stored on this device in your browser. The Sleep Record does not receive or store your sleep diary information.

Because of this, clearing your browser data or switching to a different device or browser may remove your diary. Use the download option once your seven nights are complete to keep a copy.

Record a night

01

Defaults to today. Change it if this entry is for a different night.

02

The time you got into bed, not the time you tried to sleep.

03

The moment you settled down and tried to fall asleep.

04

An estimate is fine. Most people cannot know this exactly.

05

Count only the awakenings you remember.

Times
06

Add the approximate minutes together.

Minutes
07

The last time you woke, whether or not you got up then.

08

The time you left the bed for the day.

09
How would you rate last night's sleep?

Your own impression, from 1 (very poor) to 5 (very good). This is your personal perception, not a clinical score.

How would you rate last night's sleep?
10

Caffeine, stress, travel, noise, a nap — whatever seems relevant.

Everything is stored only in your browser. Nothing is sent to or stored on our servers.

Night recorded

Sleep can vary from night to night. Keep recording to build a clearer picture.

Nights so far

Your 7-Day Sleep Record

Sleep duration by night

Your nights

  • In bed, before trying to sleep
  • Trying to fall asleep
  • Estimated asleep
  • Awake, before getting up

Nights so far

What your week shows

Explore your sleep

Understanding sleep onset Coming soon Why do I keep waking up? Coming soon Understanding early waking Coming soon What is sleep efficiency? Try the calculator Understanding sleep anxiety Coming soon What is CBT-I? Coming soon

Reminder emails coming soon.

The Sleep Record is an educational resource. This diary describes seven nights from your own estimates. It is not a medical record or a diagnostic report, does not diagnose insomnia or any other condition, does not recommend sleep restriction, and does not set a sleep window. It is not a substitute for care from a qualified clinician.

Learn more