Free sleep tool
Free Seven-Day Sleep Diary and Printable GP Summary
Use this free seven-day sleep diary to record your nights, see a simple summary and print or save a report for yourself or your GP. No account needed.
Record seven nights without creating an account
Use this free sleep diary to note when you went to bed, when you tried to sleep, how often you woke and how you felt the next day. After seven nights, you can print a clear summary or save it as a PDF for yourself or a GP appointment.
Your diary is stored only in this browser and is not sent to Rested Review. Private browsing, clearing browser data or changing devices may remove it, so download a backup if you want to keep it.
How to use the sleep diary
- Fill it in each morning rather than trying to remember the whole week at once.
- Estimate times if you did not look at a clock. The diary does not need to be exact to show a pattern.
- "Time you settled down to sleep" means when you stopped reading or switched off your screens and intended to fall asleep, not the moment you actually nodded off.
- Use the notes box for things that may matter, such as caffeine, alcohol, illness, stress, noise, a nap or a change in routine.
- After seven nights, download a backup and print the summary if you want to discuss it with a GP.
Hover over any recorded-field heading for a quick explanation. You can also focus the question mark with your keyboard or tap it on a phone.
Using your diary well
Fill it in each morning rather than trying to remember the whole week at once. Estimate times if you did not look at a clock. The diary does not need to be exact to show a pattern.
Use the notes box for things that may matter, such as caffeine, alcohol, illness, stress, noise, a nap or a change in routine. After seven nights, download a backup and print the summary if you want to discuss it with a GP.
What the summary can tell you
The summary shows how many nights you completed and your average estimated sleep, time in bed and time awake overnight. Looking across several nights can be more useful than judging one unusually good or bad night.
It cannot tell you why you are sleeping badly or diagnose insomnia, sleep apnoea or another condition. It also cannot measure sleep stages. Consumer watches and your own estimates may disagree, so use the diary as a practical record rather than a medical test.
When to speak to a GP
See a GP if poor sleep has lasted for months or is affecting daily life. Seek advice sooner if someone has noticed you stop breathing, gasp or choke during sleep, or if you are regularly very sleepy during the day. Do not drive if you feel sleepy.
Read the medical disclaimer and the guide to what to do when you cannot fall asleep.
Privacy and keeping a copy
No diary entries are sent to Rested Review. The automatic copy is kept in this browser using local storage. Use Download backup to move the diary to another device or protect it before clearing browser data. The backup is a JSON file intended for re-importing here. CSV is better for a spreadsheet, while Print or save as PDF creates a readable report.