A sleep diary for adolescents to keep track of their sleeping routine.
Sleep is important for your health and wellbeing. This sleep diary will help you to keep track of your sleeping routine. By taking a couple of minutes a day completing the sleep diary you’ll be able to note your sleep habits and find out how your sleep can be improved.
Day 1 : date _____________
Your sleep routine
What time I went to bed?
What time did I sleep?
What helps?
What I do to help myself sleep.
Your bedtime routine
What do I do before I sleep eg phone, TV, computer, games console.
How many times I woke.
How long for?
Was my sleep disturbed?
What disturbed it eg noise, pets, lights, uncomfortable, stress temperature
What did I do when I woke?
What time did I wake up?
What time did I get out of bed?
1 – 10, 1 = easy 10 = very difficult
How much effort did it take to wake up?
Day 2 : date _____________
Your sleep routine
What time I went to bed?
What time did I sleep?
What helps?
What I do to help myself sleep.
Your bedtime routine
What do I do before I sleep eg phone, TV, computer, games console.
How many times I woke.
How long for?
Was my sleep disturbed?
What disturbed it eg noise, pets, lights, uncomfortable, stress temperature
What did I do when I woke?
What time did I wake up?
What time did I get out of bed?
1 – 10, 1 = easy 10 = very difficult
How much effort did it take to wake up?
Day 3 : date _____________
Your sleep routine
What time I went to bed?
What time did I sleep?
What helps?
What I do to help myself sleep.
Your bedtime routine
What do I do before I sleep eg phone, TV, computer, games console.
How many times I woke.
How long for?
Was my sleep disturbed?
What disturbed it eg noise, pets, lights, uncomfortable, stress temperature
What did I do when I woke?
What time did I wake up?
What time did I get out of bed?
1 – 10, 1 = easy 10 = very difficult
How much effort did it take to wake up?
Day 4 : date _____________
Your sleep routine
What time I went to bed?
What time did I sleep?
What helps?
What I do to help myself sleep.
Your bedtime routine
What do I do before I sleep eg phone, TV, computer, games console.
How many times I woke.
How long for?
Was my sleep disturbed?
What disturbed it eg noise, pets, lights, uncomfortable, stress temperature
What did I do when I woke?
What time did I wake up?
What time did I get out of bed?
1 – 10, 1 = easy 10 = very difficult
How much effort did it take to wake up?
Day 5 : date _____________
Your sleep routine
What time I went to bed?
What time did I sleep?
What helps?
What I do to help myself sleep.
Your bedtime routine
What do I do before I sleep eg phone, TV, computer, games console.
How many times I woke.
How long for?
Was my sleep disturbed?
What disturbed it eg noise, pets, lights, uncomfortable, stress temperature
What did I do when I woke?
What time did I wake up?
What time did I get out of bed?
1 – 10, 1 = easy 10 = very difficult
How much effort did it take to wake up?
Day 6 : date _____________
Your sleep routine
What time I went to bed?
What time did I sleep?
What helps?
What I do to help myself sleep.
Your bedtime routine
What do I do before I sleep eg phone, TV, computer, games console.
How many times I woke.
How long for?
Was my sleep disturbed?
What disturbed it eg noise, pets, lights, uncomfortable, stress temperature
What did I do when I woke?
What time did I wake up?
What time did I get out of bed?
1 – 10, 1 = easy 10 = very difficult
How much effort did it take to wake up?
Day 7 : date _____________
Your sleep routine
What time I went to bed?
What time did I sleep?
What helps?
What I do to help myself sleep.
Your bedtime routine
What do I do before I sleep eg phone, TV, computer, games console.
How many times I woke.
How long for?
Was my sleep disturbed?
What disturbed it eg noise, pets, lights, uncomfortable, stress temperature
What did I do when I woke?
What time did I wake up?
What time did I get out of bed?
1 – 10, 1 = easy 10 = very difficult
How much effort did it take to wake up?
Use the space below:
Day 1 : date _____________
Activity
- During the day did I feel sleepy?
- Did I have a nap? What was going on?
- Time and length?
- If I did not nap how close was I to falling asleep?
- What exercise do I do? eg physical activity
- Time spent outside in natural light?
Medication
List medication
Eating
Times of:
Breakfast __________
Lunch ____________
Dinner ____________
Drinking
What do I drink?
Your mood
Throughout the day how did I feel/what was my mood like?
Day 2 : date _____________
Activity
- During the day did I feel sleepy?
- Did I have a nap? What was going on?
- Time and length?
- If I did not nap how close was I to falling asleep?
- What exercise do I do? eg physical activity
- Time spent outside in natural light?
Medication
List medication
Eating
Times of:
Breakfast __________
Lunch ____________
Dinner ____________
Drinking
What do I drink?
Your mood
Throughout the day how did I feel/what was my mood like?
Day 3 : date _____________
Activity
- During the day did I feel sleepy?
- Did I have a nap? What was going on?
- Time and length?
- If I did not nap how close was I to falling asleep?
- What exercise do I do? eg physical activity
- Time spent outside in natural light?
Medication
List medication
Eating
Times of:
Breakfast __________
Lunch ____________
Dinner ____________
Drinking
What do I drink?
Your mood
Throughout the day how did I feel/what was my mood like?
Day 4 : date _____________
Activity
- During the day did I feel sleepy?
- Did I have a nap? What was going on?
- Time and length?
- If I did not nap how close was I to falling asleep?
- What exercise do I do? eg physical activity
- Time spent outside in natural light?
Medication
List medication
Eating
Times of:
Breakfast __________
Lunch ____________
Dinner ____________
Drinking
What do I drink?
Your mood
Throughout the day how did I feel/what was my mood like?
Day 5 : date _____________
Activity
- During the day did I feel sleepy?
- Did I have a nap? What was going on?
- Time and length?
- If I did not nap how close was I to falling asleep?
- What exercise do I do? eg physical activity
- Time spent outside in natural light?
Medication
List medication
Eating
Times of:
Breakfast __________
Lunch ____________
Dinner ____________
Drinking
What do I drink?
Your mood
Throughout the day how did I feel/what was my mood like?
Day 6 : date _____________
Activity
- During the day did I feel sleepy?
- Did I have a nap? What was going on?
- Time and length?
- If I did not nap how close was I to falling asleep?
- What exercise do I do? eg physical activity
- Time spent outside in natural light?
Medication
List medication
Eating
Times of:
Breakfast __________
Lunch ____________
Dinner ____________
Drinking
What do I drink?
Your mood
Throughout the day how did I feel/what was my mood like?
Day 7 : date _____________
Activity
- During the day did I feel sleepy?
- Did I have a nap? What was going on?
- Time and length?
- If I did not nap how close was I to falling asleep?
- What exercise do I do? eg physical activity
- Time spent outside in natural light?
Medication
List medication
Eating
Times of:
Breakfast __________
Lunch ____________
Dinner ____________
Drinking
What do I drink?
Your mood
Throughout the day how did I feel/what was my mood like?
Sleep problems – Young Minds https://
Sleep tips for teenagers – the NHS website https://
Sleeping problems – Cumbria, Northumberland, Tyne and Wear NHS Foundation Trust https://
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Published by the Patient Information Centre
2024 Copyright, Cumbria, Northumberland, Tyne and Wear NHS Foundation Trust
Ref, PIC/805/1124 November 2024 V3
Telephone: 0191 246 7288
Review date 2027