Free sleep log template
Type your bedtime and wake time each morning and the log works out how long you slept, even past midnight. It shows weekly averages, how often you hit your sleep goal, and how caffeine, screens, alcohol and exercise line up with your good and bad nights.
| Night of | Day | Bedtime | Min to fall asleep | Wake time | Wake-ups | Hours in bed | Hours asleep | Met goal | Quality (1-5) | Caffeine after 2 PM | Screens in last hour | Alcohol | Exercised | Notes |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Oct 5, 2026 | Mon | 10:45 PM | 15 | 6:30 AM | 1 | 7.75 | 7.50 | Yes | 4 | |||||
| Oct 6, 2026 | Tue | 11:30 PM | 30 | 6:30 AM | 2 | 7.00 | 6.50 | No | 3 | Late coffee at 3 PM | ||||
| Oct 7, 2026 | Wed | 10:30 PM | 10 | 6:30 AM | 1 | 8.00 | 7.83 | Yes | 4 | |||||
| Oct 8, 2026 | Thu | 12:15 AM | 40 | 6:30 AM | 3 | 6.25 | 5.58 | No | 2 | Work stress, phone in bed | ||||
| Oct 9, 2026 | Fri | 11:45 PM | 20 | 6:45 AM | 2 | 7.00 | 6.67 | No | 3 | Two glasses of wine | ||||
| Oct 10, 2026 | Sat | 12:30 AM | 25 | 8:30 AM | 2 | 8.00 | 7.58 | Yes | 3 | Friday night out | ||||
| Oct 11, 2026 | Sun | 11:15 PM | 15 | 8:00 AM | 1 | 8.75 | 8.50 | Yes | 4 | Long hike | ||||
| Oct 12, 2026 | Mon | 10:40 PM | 10 | 6:30 AM | 0 | 7.83 | 7.66 | Yes | 5 | |||||
| Oct 13, 2026 | Tue | 10:50 PM | 15 | 6:30 AM | 1 | 7.67 | 7.42 | Yes | 4 | |||||
| Oct 14, 2026 | Wed | 11:40 PM | 35 | 6:30 AM | 2 | 6.83 | 6.25 | No | 2 | Energy drink in the afternoon | ||||
| Oct 15, 2026 | Thu | 10:35 PM | 10 | 6:30 AM | 1 | 7.92 | 7.75 | Yes | 4 | |||||
| Oct 16, 2026 | Fri | 11:05 PM | 20 | 6:30 AM | 1 | 7.42 | 7.09 | Yes | 3 | |||||
| Oct 17, 2026 | Sat | 12:10 AM | 20 | 8:15 AM | 2 | 8.08 | 7.75 | Yes | 3 | Movie night | ||||
| Oct 18, 2026 | Sun | 10:55 PM | 10 | 7:30 AM | 0 | 8.58 | 8.41 | Yes | 5 | Phone charging in kitchen |
| Week of | Nights | Avg bedtime | Avg wake time | Avg hours asleep | Avg quality | Nights under goal |
|---|---|---|---|---|---|---|
| Oct 5, 2026 | 7 | 11:30 PM | 7:02 AM | 7.17 | 3.3 | 3 |
| Oct 12, 2026 | 7 | 11:08 PM | 6:54 AM | 7.48 | 3.7 | 1 |
| Oct 19, 2026 | 0 | 0 | ||||
| Oct 26, 2026 | 0 | 0 | ||||
| Nov 2, 2026 | 0 | 0 | ||||
| Nov 9, 2026 | 0 | 0 |
| Item | Value |
|---|---|
| Sleep goal (hours) | 7 |
| Nights logged | 14 |
| Average hours asleep | 7.32 |
| Average hours in bed | 7.65 |
| Average bedtime | 11:19 PM |
| Average wake time | 6:58 AM |
| Average minutes to fall asleep | 20 |
| Average quality (1-5) | 3.5 |
| Nights that met your goal | 71.4% |
| Shortest night (hours) | 5.58 |
| Longest night (hours) | 8.50 |
| Factor | Nights with it | Quality with | Quality without | Hours with | Hours without |
|---|---|---|---|---|---|
| Caffeine after 2 PM | 3 | 2.3 | 3.8 | 6.11 | 7.65 |
| Screens in last hour | 7 | 2.7 | 4.3 | 6.77 | 7.87 |
| Alcohol | 3 | 3 | 3.6 | 7.33 | 7.32 |
| Exercised that day | 6 | 4.3 | 2.9 | 7.94 | 6.86 |
What's inside
- A nightly log with bedtime, time to fall asleep, wake time, wake-ups, quality and notes
- Hours in bed and hours asleep worked out for you, even when you go to bed after midnight
- Weekly averages for bedtime, wake time, hours asleep and quality
- A sleep goal you set, with how many nights you met it
- A side-by-side look at nights with and without caffeine, screens, alcohol and exercise
- Works in Google Sheets and Excel, and is easy to print for a doctor
How to use it
Make your copy
Click "Make a copy" to save the log to your Google Drive, or download the Excel file. Delete the sample nights when you're ready.
Set your goal
On the Summary tab, type how many hours you want to sleep. The CDC suggests 7 or more for most adults, but use whatever you're aiming for.
Fill it in each morning
Within a few minutes of waking, enter last night's bedtime, about how long it took to fall asleep, your wake time and how many times you woke up.
Rate the night and tick the boxes
Give the night a quality score from 1 (awful) to 5 (great). Tick caffeine, screens, alcohol or exercise if they happened the day before.
Set the first week
On Weekly Averages, change the first Week of date to the Monday your log starts.
Look for patterns after two weeks
Check What Affects Sleep. If nights with late caffeine score lower, that's worth testing. Bring the log to your doctor if poor sleep keeps going.
Tips
Estimate, don't watch the clock
Checking the time at night can keep you awake. A rough guess of how long it took to fall asleep is good enough.
Log the same way every day
Fill it in at the same time each morning, before your day starts. Small gaps are fine, but steady logging makes the averages more accurate.
Change one thing at a time
If you try cutting afternoon coffee, keep everything else the same for a week or two. Then the comparison tab can tell you if it helped.
Share it with your doctor
Doctors often ask for one or two weeks of sleep records. Print the Sleep Log tab or share the sheet. This log is a record, not a diagnosis.
Questions
What is a sleep log?
It's a daily record of when you went to bed, when you woke up, how well you slept and what might have affected it. Over a couple of weeks it shows patterns that are hard to notice night by night.
How does it work out hours slept past midnight?
It treats the wake time as the next morning. So a bedtime of 11:30 PM and a wake time of 6:30 AM counts as 7 hours in bed. Hours asleep then subtracts the minutes it took you to fall asleep.
How many hours of sleep should I get?
The CDC suggests 7 or more hours a night for most adults. Set your own goal on the Summary tab. If you're worried about your sleep, talk to your doctor.
Can I print it?
Yes. In Google Sheets choose File > Print and pick the tab. Or download the Excel file and print it from there.
Does it work with a sleep tracker?
Yes. Copy the times from your watch or app into the log. The quality score and checkboxes add the context a tracker doesn't know.
Is it free?
Yes. Copy it to your Google Drive or download the Excel file. No sign-up.
Pro version
Sleep Log Pro
A nightly sleep log that works out your sleep efficiency, consistency and what affects your sleep, and prints a two-week diary for the doctor.
One row each morning
Type when you went to bed, when the lights went out, roughly how long it took to fall asleep and when you woke. Times past midnight just work.
Time asleep, not just time in bed
It separates time in bed from time asleep and works out your sleep efficiency, so a long night lying awake doesn't look like a good one.
See how steady your sleep is
A consistency score shows how often you hit your target times, and the weekend shift shows how much later you sleep on Fridays and Saturdays.
Find what affects your sleep
Tick caffeine, screens, alcohol, exercise or anything you choose. Factors puts nights with each one next to nights without it.
Spot your patterns
Pick the last 7, 14, 30 or 90 nights on the Dashboard. Weekly shows 12 weeks and which nights of the week go worst.
Print a sleep diary
Sleep Diary draws two weeks on a noon-to-noon grid, the format sleep clinics use, so you can take it to an appointment.
| Free | Pro |
|---|---|
| Hours in bed and hours asleep | Plus sleep efficiency for every night |
| Weekly averages | 12 weeks, and averages by night of the week |
| Goal nights counted | Consistency score and weekend shift |
| Nights with and without each factor | Sleep, quality and time to fall asleep compared, with a plain verdict |
| · | Dashboard with a 7 to 365 night picker and charts |
| · | Two-week sleep diary drawn from your log |
| · | Rename the factors to test your own |
$19 one-time
7 tabs: Start Here, Dashboard, Sleep Log, Weekly, Factors, Sleep Diary and Setup. You get two copies: one filled in with 90 sample nights so you can see it working, and a blank one ready for your own.
Get Sleep Log Pro for $19- Instant download after checkout
- Works in Google Sheets and Excel
- Yours to keep and reuse every year