Better Sleep DiaryFree tool
Online sleep diary
Up to 14 nights, with your sleep efficiency worked out each morning. Your nights stay in this browser and are never sent anywhere.
No nights yet. Add last night to start.
- Avg asleep
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- Avg in bed
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- To fall asleep
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- Avg quality
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Your nights
Sleep diary from bettersleepdiary.app. Efficiency is time asleep divided by time in bed.
| Night of | In bed | Asleep | Efficiency | To fall asleep | Woken | Awake | Quality | Tired | Caffeine | Alcohol | Exercise | Notes | Actions |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Your nights will appear here. | |||||||||||||
What to do with two weeks of nights
Look at the average first: efficiency, how long you took to fall asleep and how long you were awake in the night. Then look at the bad nights. Did they follow late coffee, a few drinks or a day without exercise? A pattern over two weeks is more useful than any single night.
Two weeks is also what the American Academy of Sleep Medicine's insomnia guideline asks for before an assessment, so if you're seeing a doctor about sleep, print the diary and take it with you.
The online diary isn't medical advice. If poor sleep has gone on for months or makes the day hard to cope with, see your doctor.
Questions
Where are my nights saved?
Only in this browser, on this device. Nothing is sent to us or anyone else. Clearing your browser's site data, or using a private window, removes them.
How many nights can I keep?
Fourteen, the two weeks a sleep clinic usually asks for. When you add a fifteenth, the oldest night drops off. Download a CSV first if you want to keep it.
Can I change a night?
Yes. Choose Edit on the night, change it and save. Saving a night with a date that's already in the diary replaces it.
How do I take it to my doctor?
Choose Print to print your nights as a table with the averages, or save it as a PDF from the print dialogue. Download as CSV gives you a spreadsheet.
Is this the same as the app?
It asks most of the same questions and works out efficiency the same way, but it can't remind you each morning, sync between devices, or make the app's PDF report and Insights.
Sources
- Clinical Guideline for the Evaluation and Management of Chronic Insomnia in Adults. American Academy of Sleep Medicine, Journal of Clinical Sleep Medicine, 2008.A two-week sleep log before the first visit, what it records, and how total sleep time and sleep efficiency are worked out from it. Checked 7 November 2026.
- The Consensus Sleep Diary: Standardizing Prospective Sleep Self-Monitoring. Sleep, 2012.The sleep diary as the standard for describing your own sleep, the items it asks, and filling it in each morning. Checked 7 November 2026.