ADULT SLEEP DIARY — YENRA
Prepared October 7, 2026
Guide: https://yenra.com/sleep-help-tips-to-cure-insomnia/
Related guide: https://yenra.com/sleep-deprivation-facts/

Purpose: describe sleep patterns for a healthcare conversation. This diary does not diagnose a sleep disorder or prescribe time in bed.
Use for 1–2 weeks if useful; include workdays and days off. Copy the daily block as needed. Use AM/PM or 24-hour time consistently. Record duration in minutes or hours and label the unit. Estimate on waking instead of repeatedly watching the clock overnight. Mark uncertain values as estimates. Do not delay care to complete the diary.

DAILY BLOCK (label by the morning's date)
Morning date:
Time I got into bed:
Time I tried to sleep:
Estimated minutes to fall asleep:
Approximate number of awakenings after first falling asleep:
Estimated TOTAL minutes awake during those awakenings:
Final waking time:
Time I got out of bed:
Estimated time asleep, if I can comfortably estimate it:
How restored I felt on waking (in my own words):
Naps: start times and approximate durations:
Unplanned dozing / sleepiness affecting a task:
Caffeine and alcohol: type, approximate amount and time:
Medicines/supplements and timing (record only; do not change treatment):
Work/shift times, pain, breathing concerns or other context:
One effect on daytime functioning:

OPTIONAL ESTIMATE EXAMPLE (FICTIONAL; NOT A TARGET)
Tried to sleep 11:00 p.m.; final waking 6:30 a.m. = 7 hours 30 minutes.
Subtract 30 minutes to fall asleep and 45 minutes awake after first falling asleep.
Estimated time asleep = 6 hours 15 minutes. Time lying awake after the final waking is outside this interval. This is an estimate, not a device measurement and not a basis for self-prescribed sleep restriction.

Keep completed notes private. This file sends no information to Yenra. Bring your record to a clinician, especially if sleep difficulty or daytime sleepiness persists. Avoid driving while drowsy.
Source context: NHLBI insomnia assessment and sleep diaries
https://www.nhlbi.nih.gov/health/insomnia/diagnosis