Two-Week Sleep Diary
Use a simple daily sleep diary to identify sleep timing, caffeine, alcohol, naps, and wakefulness patterns.
Dosage & Timing
Evidence Strength
4/5 — StrongSleep diaries are a core CBT-I assessment tool and help make sleep problems observable.
Overview
Use a simple daily sleep diary to identify sleep timing, caffeine, alcohol, naps, and wakefulness patterns.
How To Do It
Step 1
Record bedtime, estimated sleep onset, wake time, and out-of-bed time each morning.
Step 2
Log caffeine, alcohol, naps, late meals, and exercise timing.
Step 3
Avoid overinterpreting one bad night.
Step 4
Review patterns after 14 days before changing multiple variables.
The Evidence
Each claim is linked to its source study. Confidence reflects the study design — systematic reviews and RCTs rank highest.
Cognitive Behavioral Therapy for Insomnia (CBT-I): A Primer↗
CBT-I uses sleep diaries, stimulus control, sleep restriction, and cognitive strategies to improve insomnia.
Primary Literature
Measurable Outcomes
Related Protocols
Stimulus Control Reset
Rebuild the bed as a cue for sleep by leaving bed during prolonged wakefulness and returning only when sleepy.
Tart Cherry Juice for Sleep
Tart cherry juice is a natural source of melatonin and tryptophan-sparing compounds. Clinical trials show it increases sleep time by ~84 minutes in adults with insomnia.
Morning Sunlight Exposure
View bright light within 60 minutes of waking to set your circadian clock. This triggers a cortisol pulse and starts a timer for melatonin release 14-16 hours later.
Blue Light Reduction
Dim lights and avoid screens 2-3 hours before bed to protect melatonin production. Use warm/amber lighting and blue-light blocking glasses if screen use is unavoidable.