Better Nights: Sleep Diary Kit

What’s inside

If you're struggling with sleep, the first thing a sleep clinician usually asks for is a sleep diary. Better Nights gives you a clean two-week diary, a worksheet that turns it into useful numbers, a wind-down planner, a worry parking page for busy minds, a plan for nights you can't sleep, and a one-page summary to take to your doctor or therapist. Plain language, no gimmicks.

• How sleep works, in brief
• Sleep diary, week 1
• Sleep diary, week 2
• Sleep efficiency worksheet
• Wind-down planner
• Worry parking
• When I can't sleep
• Sleep-friendly habits check
• Weekly sleep review
• Summary for my provider

• Page 4Sleep diary, week 1

• Page 6Sleep efficiency worksheet

• Page 7Wind-down planner

• Page 8Worry parking

• Page 12Summary for my provider

How it’s used

Informed by

From the PDF’s evidence snapshot (page 2): The American Academy of Sleep Medicine's 2021 guideline strongly recommends cognitive behavioral therapy for insomnia (CBT-I) for adults with chronic insomnia, and recommends against sleep hygiene tips alone as a treatment (Edinger et al., J Clin Sleep Med, PMID 33164742). This kit supports that kind of care; it isn't a replacement for it.

License: clinician use included

Clinician use included. Licensed for personal use, or one clinician using it with their own clients and students (print or share the PDF with people you serve). Please don't resell, redistribute, or upload to shared drives or marketplaces.