Sleep diary worksheet (PDF)  

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What is the theory behind this worksheet?

The following worksheet is based on a Cognitive-Behavioral Therapy for Insomnia (CBT-I) approach. This approach has the goal to combat symptoms of insomnia and improve the quality of sleep through different techniques, such as cognitive restructuring, behavioral interventions, and psychoeducational interventions (Rossman, 2019).

How will this worksheet help

The following worksheet will provide clients with a large number of techniques to help them fall asleep and to improve sleep quality in order to achieve a high level of mental well-being.

How to use this worksheet

Sleep is fundamental for many health outcomes, such as mental well-being, since not getting enough sleep reduces the serotonin levels in your brain, which can make it harder to control your moods during the day. More than this, sleep quality has a significantly large effect on one’s mood (Triantafillou et al., 2019).

While prescribed medication can help you fall asleep, we propose several techniques to help you improve your sleep. Using the sleep diary that follows, track your sleep and the methods that you used for at least two weeks.

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‌Rossman, J. (2019). Cognitive-Behavioral Therapy for Insomnia: An Effective and Underutilized Treatment for Insomnia. American Journal of Lifestyle Medicine, 13(6), 544–547.


Triantafillou, S., Saeb, S., Lattie, E. G., Mohr, D. C., & Kording, K. P. (2019). Relationship Between Sleep Quality and Mood: Ecological Momentary Assessment Study. JMIR Mental Health, 6(3), e12613.