Two-Week Sleep Diary
Use a simple daily sleep diary to identify sleep timing, caffeine, alcohol, naps, and wakefulness patterns.
- Time
- 3 min/day
- Cost
- Free
- Equipment
- None required
- Min. Trial
- 2 weeks
Dosage & Timing
- Duration
- 3 min
- Frequency
- Daily
- Best Time
- wake-up
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.
Wellness education and routine support only. Review the evidence, caveats, and interactions before trying this protocol, and ask a clinician when medical conditions, pregnancy, medications, or symptoms are involved.
How To Do It
- 1
Step 1
Record bedtime, estimated sleep onset, wake time, and out-of-bed time each morning.
- 2
Step 2
Log caffeine, alcohol, naps, late meals, and exercise timing.
- 3
Step 3
Avoid overinterpreting one bad night.
- 4
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.
Source Context
Primary references behind the protocol summary.
What To Track
These are review prompts for your own routine notes, not expected improvements or medical outcome targets.
Routine actions change your saved plan after sign-in. The protocol guidance above remains wellness education, not a personalized recommendation or expected outcome.
Saved-plan controls for this protocol
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
Use outdoor morning light within 60 minutes of waking as a practical cue that may help anchor circadian timing and a consistent morning routine.
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.