Sleep Diary
The standard CBT-I sleep diary — record bed times, sleep times, wake times, and daytime functioning to track patterns and calculate sleep efficiency.
Written by Tarun Vermani, Trainee Clinical Psychologist Last reviewed
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Sleep Diary
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Sleep Log
| # | Date | Got Into Bed | Fell Asleep (est.) | Night Wakings (mins total) | Final Wake Time | Got Out of Bed | Sleep Quality (0–10) | Daytime Naps (mins) | Actions |
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Weekly Reflection
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Choose your bundleWhen to use the Sleep Diary
The Sleep Diary is an interactive cognitive behavioural therapy (CBT) worksheet, most often used in CBT for insomnia and sleep problems.
It is designed to be used within therapy rather than as a standalone self-help tool: a therapist introduces it, works through it collaboratively, and helps make sense of what it surfaces. You can preview the full worksheet above, then assign it digitally for clients to complete between sessions on any device — or download it as a print-ready PDF.
How it works
Most people work through it in around 5 minutes. It moves through two short steps:
- Sleep Log
- Weekly Reflection
Completed on the Formulate platform, your client's answers are saved automatically and shared straight back to you, so you can review them before the next session rather than waiting for a paper copy to come back.
The CBT approach behind it
In common with other CBT methods, the Sleep Diary works by noticing the links between situations, thoughts, feelings, physical sensations and behaviour — and finding practical ways to change unhelpful patterns. The aim is not positive thinking but a clearer, shared understanding of what keeps a difficulty going — and practical, testable ways to change it.
Because it is a CBT tool it stays focused on the here-and-now links between thoughts, feelings, the body and behaviour, and it works best as one part of a wider course of therapy rather than as advice or a diagnosis.
Evidence & sources
This worksheet is grounded in established cognitive behavioural therapy theory and practice. Key sources include:
- Morin, C.M. (2004). Cognitive-behavioral approaches to the treatment of insomnia. Journal of Clinical Psychiatry, 65(Suppl 16), 33-40.
- Spielman, A.J., Caruso, L.S., & Glovinsky, P.B. (1987). A behavioral perspective on insomnia treatment. Psychiatric Clinics of North America, 10(4), 541-553. doi:10.1016/S0193-953X(18)30532-X
For use alongside professional support
Formulate provides educational CBT resources for use with a qualified therapist. They are not a substitute for professional assessment, diagnosis, or crisis care.
If you need urgent help now:
- Emergency services: 999 — if you or someone else is in immediate danger
- Samaritans: 116 123 — free, day or night, 365 days a year
- SANEline: 0800 689 5555 — 4:30pm–10:30pm, every day
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