What this is — and isn't
Self-report is the clinical standard for assessing insomnia. This diary records your report of the night — a strength, not a downgrade.
It computes, it never treats. No sleep-restriction schedules, no recommended bedtimes or sleep windows. CBT-I should be guided by a clinician.
Not a sensor. It is not a wearable and does not estimate "true" sleep; it does the arithmetic on the times and minutes you enter.
Not a diagnosis. Loud snoring, gasping, or breathing pauses are reasons to see a clinician about sleep apnea regardless of what this diary shows.
Morning entry
Fill this in each morning. One entry per date; you can edit a past entry later.
Enter a full night above to see the computed measures here, each with its formula.
Two-week diary grid
The most recent 14 nights. The strip in each row is time in bed: asleep and awake.
No nights logged yet. Save a night above and it will appear here.
Trend
Sleep efficiency (%) and total sleep time (hours) across every logged night. Drawn with plain SVG — no chart library, no network.
Log at least two nights to see the trend.
Handoff & backup
Print/CSV/JSON are the only ways data leaves this app — there is no account and no cloud.
Honest limits
- Self-report only. This is the clinical standard for insomnia assessment, not a downgrade — but it is your report of the night, not a sensor estimate of "true" sleep.
- Computes, never treats. No sleep-restriction schedules or bedtime prescriptions. CBT-I should be guided by a clinician.
- Fixed 24-hour clock. On the two daylight-saving-transition nights a year, time-derived durations (time in bed, pre-sleep wait, early-rise) can be off by up to an hour. This is documented, not auto-corrected.
- Local storage only. Your diary lives only in this browser. Clearing site data deletes it — use the JSON backup.
- Not a medical device and not a diagnosis. Loud snoring, gasping, or breathing pauses are reasons to see a clinician about sleep apnea regardless of what this diary shows.
- Generic fields. These are a generic implementation of standard sleep-diary items, cross-checked against published CBT-I / consensus-sleep-diary descriptions — not the Consensus Sleep Diary instrument itself.