A free printable sleep diary that does the arithmetic.
Three nights from The Sleep Journal, free. Each morning you write down a few plain numbers: lights out, out of bed, how long it took to fall asleep, and how long you were awake in the night. The page lays out the arithmetic that turns them into time asleep and one figure, your sleep efficiency: the share of your time in bed that you were actually asleep.
Download the free PDFNo email needed. Print on A4 or US Letter, or fill it in on a tablet.
What is in the free PDF
- How this journal works. One page. Why the journal asks you to measure rather than relax.
- The Sleep Contract. A wake time you keep seven days a week, and your first sleep window. Fill it in before night one.
- Three night logs. Night 01 to Night 03, exactly as they appear in the full journal.
Do the opening page before the first log. It takes five minutes, and the logs mean very little without it.
Why only three
A sleep diary kept for one or two nights tells you very little, because night-to-night variation is large. Seven to fourteen nights is the usual baseline before drawing any conclusion. Three nights is enough to find out whether you will actually fill it in each morning, which is the only thing worth knowing before you commit to thirty.
The method behind it is free to read: how sleep efficiency is calculated.
If the three work for you
The full journal carries on from exactly where the sample stops: 30 nights, four weekly checkpoints, the Curve and the Verdict. It is a printable PDF on Etsy, and the whole Etsy shop is 30% off until 25 October. How the full journal works.
A self-help record, not medical advice or a diagnosis. If you snore heavily, stop breathing in the night, or fall asleep in the day without meaning to, take your diary to a GP. Talk to a doctor before using the sleep-window method if you have bipolar disorder, epilepsy or seizures, are pregnant, or work night shifts: less sleep can make these worse. The interior is written and laid out with AI assistance, then reviewed and checked. Quotations are public domain. Free for personal use; please share the link to this page rather than the file. All our free samples.