The HYP Sleep Mission diary
How do you know if you are getting enough sleep and practicing healthy sleep habits (sleep hygiene)? Keep a sleep diary to track your sleep and wake habits and learn how sleep affects your mood, health and performance.
Keep a sleep diary for at least one week (two weeks is best!). This document is set out for one week at a time. You will need to print two copies.
How to use this sleep diary
Write in the diary every day. The diary will help you track the amount of sleep you get on school and non-school days and how well you perform your daily activities. You can compare the times you had good sleep and when you had poor sleep and how this made you feel. It may surprise you to discover how your sleep affects everything you do.
By keeping a sleep diary you will learn:
· what you do in the hour before bedtime
· how much sleep you get each night and if it falls within the recommended sleep range for your age
· if you have sleep debt at the end of the week
· if you’re getting quality sleep: is it poor or good?
· if your daily energy levels are influenced by the length and quality of your sleep
· how your sleep affects what you do each day.
What did I do in the hour before bedtime? Record ‘yes’ or ‘no’
Day / 1 / 2 / 3 / 4 / 5 / 6 / 7Read a book
On the web
Exercise/ sport
Watched TV
Used my phone
Homework
Watched a movie
Hobby
Ate more than a light snack
Had caffeine*
Played a screen game
Felt worried or anxious
Had alcohol or nicotine
* Caffeine includes chocolate, coffee or energy drinks
Is my sleep refreshing? Answer ‘yes’ or ‘no’.
In the last row give your sleep a rating from 1 to 5:
I had a poor night’s sleep 1 2 3 4 5 I had a great night’s sleep
Day / 1 / 2 / 3 / 4 / 5 / 6 / 7I had trouble falling asleep
I woke up frequently through the night or early morning
I found it hard to wake up or I felt groggy
My sleep rating for the night is:
How much do I sleep each night and does it fall within the recommended range for my age?
Instructions:
1. Record the time you went to sleep and what time you woke.
2. Calculate the number of hours you slept.
3. Work out if the amount you slept fell within the recommended range for your age.
4. If your sleep didn’t fall within the sleep range, calculate how much sleep time you missed.
5. Calculate your total lost sleep (sleep debt) for the week by adding up the daily sleep loss time.
Day / 1 / 2 / 3 / 4 / 5 / 6 / 7I went to sleep at… / 11.30pm
I woke up at… / 7.00am
Total sleep: / 7 hrs,
30 mins
Within the range for your age? Yes or no / No
Missed out on sleep within the range for my age by: / 30 mins
My sleep debt total for the week is:___ hours___ minutes
What patterns can you find? Write down your discoveries.
· Did you go to bed at the same time each night? If not, why not?
· Did you wake up at the same time each morning? If not, why not?
· Are your bedtimes and wake times different on school days and non-school days? If yes, how come?
What are my energy levels like during the day? Record your energy levels and any naps.
1No energy / 2
Low energy / 3
Adequate energy / 4
High energy / 5
Very high energy
Day / 1 / 2 / 3 / 4 / 5 / 6 / 7
Energy level rating
Any naps?
If yes, how long and at what time?
Are you happy with your daily energy levels? If not, what can you do to improve them?
How easily do I perform my daily activities?
Very difficult → Difficult → Easy → Very easy
Day / 1 / 2 / 3 / 4 / 5 / 6 / 7Completed all of my assignments or did all of my school work
Paid attention in class
Solved maths or word problems
Read a text book
Listened carefully
Chose healthy food
Did well on a test
Felt like I was in a good mood
Had a positive outlook
Got along well with family and friends
Was on time for classes and activities
Had the energy to do physical activity
Other
Are you happy with how you perform the activities that make up your day? If not, what can you do to improve this?
If your sleep falls within the sleep range for your age, good work! Keep it up! If it doesn’t, go to the ‘Your sleep environment and habits (sleep hygiene)’ worksheets to find out if your sleep space or your sleep ritual needs improving.