Sleep Diary

A 7 to 14 day log of when you go to bed, fall asleep, wake and get up, plus things that affect sleep, so you and a professional can see the real pattern.

What you will need

Time I got into bed (time): The time you lay down, even if you used your phone first.
Roughly how long it took to fall asleep (minutes): A guess is fine. Do not watch the clock.
Time I got out of bed for the day (time): When you finally got up.
Time I woke up for the last time (time): More detail
Total time awake during the night (minutes): More detail
Naps during the day (minutes): More detail
Tea, coffee, energy drinks or cola after 2pm (yes/no): More detail
Alcoholic drinks that evening (count): More detail
What disturbed sleep (multi-select): More detail: load-shedding, noise, pain, baby or child, shift, worry, hot flushes, toilet, other
How rested I felt (1-5) (1-5): More detail

How it works

For each night: time_in_bed = out_of_bed_time - bed_time (handle past midnight by adding 24h). time_after_final_wake = out_of_bed_time - final_wake_time (default 0). total_sleep = time_in_bed - minutes_to_fall_asleep - minutes_awake_in_night - time_after_final_wake (floor at 0). sleep_efficiency = total_sleep / time_in_bed x 100. After 7+ nights: average each value; count nights with minutes_to_fall_asleep > 30 or minutes_awake_in_night > 30; count nights with caffeine_after_2pm or alcohol_drinks > 0 and compare their average rested_rating against other nights; list top 3 disruptions by frequency; bed_time_spread = latest bed_time minus earliest bed_time.

What you get

Average sleep a night
Share of time in bed actually asleep
Nights taking over 30 minutes to fall or get back to sleep
What disturbed you most
How much your bedtime varied

What it means

Keep going: a pattern usually shows after at least a week.
Your sleep looks fairly efficient; if you still feel tired, other causes such as mood, iron, thyroid or sleep apnoea are worth checking with a doctor.
You spend a fair amount of time in bed awake; a steady wake-up time and getting out of bed when you cannot sleep often help.
Trouble falling or staying asleep on 3 or more nights a week is worth discussing with a professional, and the Insomnia Severity Index in the app can help.
Your bedtime moves around a lot; a more regular schedule helps your body clock.
Your own diary suggests caffeine or alcohol is affecting your rest.

Next step: Want help interpreting this? Share the summary with a Cleared Mind counsellor or psychologist, or take it to your doctor or clinic.

Runs on the device. Nothing is saved unless the member chooses.