Vitalicore • Tools • UK

Sleep diary: free printable 14-day tracker

Record a short sleep history without diagnosing yourself. Fill in the diary, print a blank copy or export your notes for a healthcare conversation.

Updated 2026-10-08UK contextDecision support

Your 14-night sleep diary

Fill this in after waking. Approximate times are enough; do not keep checking the clock overnight. “Night date” means the date the sleep period began. Shift workers can use their own sleep window. Leave anything you do not know blank.

Save before closing: entries are held only in this open page. Download CSV or print to keep your work; refreshing or closing clears entries. Do not enter information you do not want in your downloaded file.

Night date	Trying to sleep	Final waking	Wake-ups	Awake minutes	Last caffeine	Daytime effects / naps	Other notes
Night 1
Night 2
Night 3
Night 4
Night 5
Night 6
Night 7
Night 8
Night 9
Night 10
Night 11
Night 12
Night 13
Night 14

Vitalicore 14-night sleep diary · Estimates are enough · Not a diagnosis
Night date	Trying to sleep	Final waking	Wake-ups	Awake minutes	Last caffeine	Daytime effects / naps	Other notes
Night 1
Night 2
Night 3
Night 4
Night 5
Night 6
Night 7
Night 8
Night 9
Night 10
Night 11
Night 12
Night 13
Night 14

Take concerning symptoms to a GP without waiting to finish the diary. For breathing pauses, gasping or persistent daytime sleepiness, seek assessment. Do not drive when sleepy. vitalicore.co.uk/tools/sleep-diary/

What to record and why

Field	A useful entry
Trying to sleep / final waking	Use your approximate sleep window, including daytime sleep after a shift. This is not a measured sleep duration.
Wake-ups / awake minutes	An estimate after waking. Leave it blank if you cannot remember.
Last caffeine time	Include coffee, tea, energy drinks and caffeine supplements. Note amounts in other notes if useful.
Daytime effects / naps	For example: “struggled to concentrate after lunch; 20-minute nap”.
Other notes	For example: “partner noticed loud snoring”; “new medicine started”; “pain woke me”. Do not label a cause from one night.

An example, without a sleep score

Night date: 8 October. Tried to sleep: 23:00. Final waking: 07:00. Wake-ups: about two. Awake minutes: uncertain. Last caffeine: 15:00. Daytime note: tired in the afternoon. Other note: woke once needing the bathroom.

This entry records observations. It cannot show how much sleep occurred, how deeply you slept, or whether you have a condition. The diary deliberately does not generate a diagnosis, sleep-efficiency target or a sleep restriction schedule.

Use it to prepare a conversation

Bring the diary and your medicine or supplement list.
Describe how long the problem has lasted and what changed around its start.
Mention daytime sleepiness, breathing observations, pain or bathroom waking.
Ask which pattern needs investigation, what treatment might help and whether a further diary is useful.
Do not wait for 14 completed nights if symptoms are concerning or daily life is hard to manage.

When to seek assessment

NHS guidance advises seeing a GP for sleep difficulty lasting months, not improving with habit changes or making daily life hard to manage. Breathing pauses, gasping and persistent daytime tiredness also need assessment. Do not drive when sleepy.

Privacy and saving

The diary code does not automatically store entries or send them to Vitalicore. Downloading saves a file to your device; printing uses your browser’s print dialogue. Website advertising and analytics are covered separately in our privacy information. Keep downloaded health notes somewhere appropriate for you.

Related resources

Sources and editorial boundary

This is an original observation diary, not a validated questionnaire or a reproduction of an NHS scoring scale.

Frequently asked questions

Is this sleep diary a diagnostic test?

No. It records observations and does not generate a medical score or diagnose insomnia or sleep apnoea.

Will my diary still be here when I reopen the page?

No. Download CSV or print before closing or refreshing. The diary does not automatically save entries.

Can I print a blank sleep diary?

Yes. Print without filling in the fields, or use the blank table when JavaScript is off.

Editorial note

Written by the Vitalicore editorial team. This page is designed as UK decision-support content for men over 40. It is not a diagnosis and it should not replace advice from a GP, pharmacist or qualified clinician.

Medical boundary: If symptoms are persistent, worsening, unexplained or linked with breathing problems, chest pain, severe mood change, fainting, blood in urine, rapid weight loss or sexual symptoms that worry you, speak to a healthcare professional.