Printables
Sleep diaries and handouts to print, or to fill in on screen in any PDF reader. Each one comes in English and Spanish. Free to copy for personal, clinical, and educational use.
The printables
Sleep diary, one week
Seven mornings, one column each, with the same questions as the online diary and the steps for working out the numbers by hand. The rules for the bed and the day before are on the second page.
Sleep diary, two weeks
Fourteen mornings, the usual baseline before a sleep window, laid out the same way.
My sleep window
Before you start, then the starting window, your wake time, and your bedtime, worked out by hand from your diary. The second page has the weekly rule and a row for each week’s check.
Stimulus control
The rules for the bed, why they help, what to do once you’re up, and a short plan for the nights sleep won’t come.
Wind-down routine
A few calm steps for the last 30 to 60 minutes before bed, in your own order, with ideas to borrow.
Printing and filling in
Every sheet is US Letter. The fillable PDFs let you type into the fields, then save or print. Some browser previews don’t support fields, so if typing doesn’t work, download the file and open it in a PDF reader such as Preview, Adobe Acrobat Reader, or the Files app on iPhone.
The online diary asks the same questions as the paper diary and works out the numbers for you. If you keep the diary on paper, the sleep window calculator can start from the averages you work out by hand.