Have you ever wondered what your individual triggers that lead to sleepless nights are? Excessive coffee or perhaps working until late? There is no more efficient way to get to know your sleeping patterns and stressors than to keep a sleep journal.

A sleep journal shouldn’t have to be complicated. A simple paper or digital diary and 10 minutes of your daily time can do wonders if you struggle with insomnia. In this blog post, we'll unravel the powerful reasons why keeping a sleep diary is essential, how to use it, and how it can help you get a better night's sleep.

What is a sleep journal?

A sleep journal is a tool used to track and monitor sleep patterns over a period of time. It can be a physical journal or an app that logs information like when you went to bed, when you woke up, and the quality of your sleep.

Essentially, there is a beginner and advanced ways of keeping a sleep diary. The primary, beginner information that every sleep diary should have is what time you went to sleep, what time you woke up, and how many hours you rested in total.

To ultimately unlock all the benefits of a sleep journal, there is an advanced way too. If you want to take it a step further, consider including details on what you ate in the day, how were your energy levels as the hours passed, how much caffeine you consumed, etc. 

What Are the Benefits of Keeping a Sleep Diary?

If you're looking for a way to track your sleep and make sure you're getting adequate restorative rest, keeping a sleep diary is a great way to start. Here's why:

• You’ll Be Able to Accurately Track Your Sleep Patterns.

By taking note of factors such as how long it takes you to fall asleep or if you feel well-rested in the morning, you'll be able to identify patterns and better interact with other elements of your daily life.

• It Can Help You Identify Sleep Issues.

By tracking how long it takes for you to drift off, how often you wake up, and how long each segment of sleep lasts, you can become aware of potential issues that may be affecting your sleep. 

• You’ll Be Able to Identify Areas for Improvement.

When you have an accurate record of your sleep patterns, you'll be able to identify areas where you can improve your sleep habits. For instance, if you note that you're having trouble getting to sleep at night, you can look into changing specific elements of your bedtime routine.

Helpful Tips for Sticking to the Habit of Writing a Sleep Journal

If you’re anything like most people, sticking to the habit of writing a sleep diary can be difficult. We’ve found, however, that with a bit of discipline and dedication, keeping a sleep diary isn’t much of a challenge at all. Here are some simple tips to help you form the habit of writing a sleep diary.

1. Find the Best Time for You to Write Your Diary.

Everyone is different, so the best time to write a diary will be different for each person. For me, the best time to write a diary is right after I’ve woken up or before bed. Choose the time that suits you best and stick to it.

2. Choose a Digital Sleep Diary.

A digital diary can help you tremendously stick to your habit since it lays down the structure, helpful tips, and advice. Ideally, you should aim for a journal that combines a sleep diary and a sleep tracker to get the most out of your time investment. 

If you are looking for a free sleeping journal and goal tracker simultaneously, JournalOwl’s free sleep journal will amaze you with all the exclusive, science-backed features that will make identifying your sleeping patterns a breeze! 

3. Set a Reminder.

Scheduling reminders for yourself throughout the day can help you track when it’s time to write your diary. Setting a daily alarm or a recurring reminder on your calendar will help you form this habit quickly.

4. Stop Obsessing Over Perfection.

There’s no need to spend lots of time perfecting your sleeping journal. As long as it provides information on your everyday activities, you are on the right track.

Sleep Journal Basic Prompts

What time did you go to bed and wake up?

How long did it take you to fall asleep?

What was your sleep quality like (restful, restless, etc.)?

Did you wake up during the night, and if so, why?

Sleep Diary Advanced Prompts

What was your overall energy level like during the day?
Did you nap during the day, and for how long?
What activities did you do before bed (reading, watching TV, etc.)?
Did you have any caffeine or alcohol before bed?
Did you do any physical exercise before bed?
What was your mood like before bed and upon waking up?
Did you use any sleep aids (medication, white noise, etc.)?
What was your stress level like before bed and during the day?
What was your diet like before bed and during the day?

Create a Science-Backed Sleep Diary, and Add Unlimited Photos to It With Journalowl’s Free Digital Diary.