CBT · Behavioral
CBT-I Sleep Diary
Two weeks of data on time in bed, sleep efficiency, and stimulus control
The diary that drives CBT-I. Two weeks of data on when you got in bed, how long it took to fall asleep, how long you were awake in the night, and when you got up. Sleep efficiency (time asleep ÷ time in bed) is the number that matters — below 85% means sleep restriction is on the table.
Week of
What I want sleep to look like in 4 weeks
Sleep diary — one week
Fill in within 1 hour of getting up. Don't watch the clock at night — estimate in the morning.
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Time I got into bed
Time I tried to fall asleep
Minutes to fall asleep
Times I woke in the night
Total minutes awake in the night
Final wake time
Time I got out of bed
Total sleep time (TST, minutes)
Total time in bed (TIB, minutes)
Sleep efficiency (TST ÷ TIB × 100) (%)
Sleep quality (0–10)
Weekly averages
Avg time to fall asleep
Avg time awake at night
Avg total sleep
Avg sleep efficiency %
Stimulus control — checked this week
What got in the way this week
What I'll change next week
Sleep restriction note
If your sleep efficiency stays below 85% for 2 weeks, talk with your therapist about a sleep window. Restricting time in bed to roughly your average total sleep (minimum 5–5.5 hrs) consolidates sleep — short-term tiredness, longer-term repair.