Sleep Quality Log
A printable 14-night tracker for spotting your sleep patterns, with quick-reference cards for target sleep windows by age, the sleep-hygiene checklist, when-to-see-a-doctor signs, and the honest sleep-aid reality.
Find your nightly target with the Sleep Need by Age Calculator, and read How to Sleep Better Tonight for the habits behind it.
Sleep Quality Log
Fill the snapshot once, then log one row each morning for 14 nights. After two weeks the patterns become obvious. Use the reference cards below for targets, hygiene, and warning signs.
14-Night Log (one row each morning)
| Night | Date | Bedtime | Wake time | Hours slept | Quality 1-5 | Wake-ups | Rested at 10am? (Y/N) | Caffeine after 2pm? (Y/N) | Alcohol within 3hr? (Y/N) | Exercise (light / mod / heavy / none) | Notes |
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Target Sleep Windows by Age
| Age group | Target sleep |
|---|---|
| School age (6 to 13 years) | 9 to 11 hours |
| Teen (14 to 17 years) | 8 to 10 hours |
| Adult (18 to 64 years) | 7 to 9 hours |
| Older adult (65+ years) | 7 to 8 hours |
| Activity adjustment | +0.25 hr moderate activity, +0.5 hr high activity |
Sleep-Hygiene 5-Point Checklist
| Done | Habit |
|---|---|
| Consistent bedtime within 30 minutes, 7 days a week (weekends included) | |
| Cool, dark, quiet room (65 to 68 F / 18 to 20 C, blackout + white noise) | |
| No screens for 1 hour before bed | |
| No caffeine after 2pm | |
| No alcohol within 3 hours of sleep |
When to See a Doctor
| Flag | Warning sign |
|---|---|
| Snoring plus daytime sleepiness (possible sleep apnea) | |
| Chronic insomnia lasting 3 or more months | |
| Falling asleep during conversations or while driving | |
| Acting out dreams (kicking, yelling) | |
| Breathing pauses at night observed by a partner | |
| Unrefreshing sleep despite a full 7 to 9 hours |
The Sleep-Aid Reality
| Aid | Honest assessment |
|---|---|
| Melatonin | Works for jet lag and shift work, not for chronic insomnia |
| OTC antihistamines | Next-day grogginess; not for chronic use; dementia risk in 65+ |
| Prescription sleeping pills | Short-term only (2 to 4 weeks); dependency and parasomnia risk |
| CBT-I | Gold standard for chronic insomnia; apps: CBT-i Coach (free), Sleepio, Somryst |
Canadian Sleep-Care Quick Reference
| Resource | What to know |
|---|---|
| Canadian Sleep Society | canadiansleepsociety.ca, public patient resources |
| Provincial sleep study | OHIP / RAMQ / MSP / AHS and others cover polysomnography by referral |
| Public wait time | 3 to 12 months at most public sleep labs |
| Private clinic | 1 to 2 weeks, about $400 to $1,500 CAD out of pocket |
| CPAP coverage | ADP (Ontario) and provincial equivalents cover part; extended insurance fills the gap |
Notes
Frequently Asked Questions
How do I use this sleep log?
Fill the snapshot once with your age band and target bedtime and wake time. Then add one row each morning for 14 nights: when you went to bed and woke, hours slept, a quality score, wake-ups, and whether you had caffeine after 2pm, alcohol within three hours of bed, or exercise that day. After two weeks the patterns jump out, like the late coffee or the glass of wine that keeps wrecking your sleep.
Why track caffeine, alcohol, and exercise alongside sleep?
Because they are the usual culprits. Caffeine after 2pm is still half-active at bedtime, alcohol within three hours disrupts REM and causes 3am awakenings, and heavy exercise too late raises core temperature. Logging them next to your sleep score reveals the cause-and-effect you would otherwise miss.
How many hours should I be aiming for?
School-age children need 9 to 11 hours, teens 8 to 10, adults 18 to 64 need 7 to 9, and adults 65 and over need 7 to 8. Add about 15 to 30 minutes if you are very active. The target-windows card in this log lists all of these so you can set a realistic goal.
When should the log tell me to see a doctor?
If two weeks of good hygiene does not help, or if you notice snoring with daytime sleepiness, insomnia lasting three or more months, falling asleep during conversations or driving, or acting out dreams, see a doctor. The when-to-see-a-doctor card lists the warning signs to watch for.