Weekly Sleep and Daytime Functioning Log

Track sleep patterns, daytime habits, and mood to identify factors affecting rest

DepressionAssessmentFree ResourceLast reviewed April 2026

Track sleep patterns, daytime habits, and mood to identify factors affecting rest

Weekly Sleep and Daytime Functioning Log

Track sleep patterns, daytime habits, and mood to identify factors affecting rest

A sleep diary is one of the most important tools in evidence-based sleep assessment and treatment (Carney et al., 2012; Buysse, 2022). By consistently tracking both nighttime sleep and daytime behaviors, you and your clinician can identify patterns, calculate sleep efficiency, and tailor interventions such as Cognitive Behavioral Therapy for Insomnia (CBT-I). Complete this log each morning (for nighttime data) and each evening (for daytime data) for at least one full week. Rate each item on a scale of 1 (not at all / very poor) to 3 (very much / very good).

1Not at all2Rarely3Sometimes

Sleep Timing and Duration

123

I went to bed at approximately the same time each night.

123

I woke up at approximately the same time each morning.

123

I spent 7 to 9 hours in bed (appropriate window for adults).

123

The time I spent in bed was mostly spent sleeping (high sleep efficiency).

Sleep Quality

123

I fell asleep within about 20 minutes of getting into bed.

123

I slept through the night without prolonged awakenings.

123

I felt the overall quality of my sleep was good.

123

I woke up feeling rested and refreshed in the morning.

Daytime Behaviors That Support Sleep

123

I avoided caffeine after the early afternoon.

123

I engaged in physical activity or exercise during the day.

123

I limited naps to 20 minutes or less (or did not nap).

123

I avoided heavy meals, alcohol, or nicotine close to bedtime.

Pre-Sleep Routine

123

I turned off screens (phone, TV, computer) at least 30 minutes before bed.

123

I engaged in a calming activity before sleep (reading, stretching, deep breathing).

123

My bedroom was dark, quiet, and a comfortable temperature.

123

I used my bed only for sleep (not for work, scrolling, or extended wakefulness).

Daytime Functioning and Mood

123

I felt alert and able to concentrate during the day.

123

My mood was generally stable and positive.

123

I did not rely on caffeine or stimulants to get through the day.

123

I was able to perform daily responsibilities without fatigue interfering.

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Common Questions

What is the Weekly Sleep and Daytime Functioning Log worksheet?

, 2012; Buysse, 2022). By consistently tracking both nighttime sleep and daytime behaviors, you and your clinician can identify patterns, calculate sleep efficiency, and tailor interventions such as Cognitive Behavioral Therapy for Insomnia (CBT-I).

How do I use the Weekly Sleep and Daytime Functioning Log worksheet?

Rate each item honestly. This is a self-assessment tool, not a clinical diagnosis. Bring your results to your next therapy session for discussion.

Is the Weekly Sleep and Daytime Functioning Log worksheet free?

Yes. Like every worksheet on Therapy Resource, it is free to read, print, and download as a PDF — no account required. A Pro subscription adds online filling with saved progress, practice-branded PDF exports, and secure client sharing.

Can I fill out the Weekly Sleep and Daytime Functioning Log worksheet online?

Yes — switch the worksheet to "Type on Screen" mode to fill in the fields directly in your browser before printing. Pro members can also save their entries across sessions and export the completed worksheet as a branded PDF.

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