This worksheet lets you track 7 consecutive nights of sleep and manually calculate Time in Bed (TIB), Total Sleep Time (TST) and Sleep Efficiency (SE%). A colour‑coded sample row in the PDF shows exactly how to complete each field.

How to Fill the Sleep Log

1. Time in Bed: Note the time you got into bed (lights out).
2. Sleep Onset: Record the approximate time you fell asleep.
3. Wake After Sleep Onset: Estimate the total minutes you were awake in the middle of the night.
4. Final Awakening: Write down the time of your last awakening.
5. Out of Bed: Record the time you finally got out of bed to start the day.
6. TIB (h): Calculate #5 – #1 to obtain Time in Bed.
7. TST (h): Calculate #4 – #2 – #3 to obtain Total Sleep Time.
8. Sleep Efficiency (SE %): Compute TST ÷ TIB × 100.
9. Sleep Quality: Rate your overall sleep (Very poor, Poor, Fair, Good, Very good).
10. Naps: Log the total minutes you napped or dozed during the previous day.
11. Comments: Add any relevant notes (e.g. caffeine intake, illness, travel).

Weekly Summary (Row 8): After seven nights, calculate the average TIB and SE %.
• If SE % ≥ 85 %, increase next week's TIB by 15 minutes.
• If SE % < 80 %, decrease next week's TIB by 15 minutes.

Additional Resources