Use this Sleep Diary to optimize your performance, manage stress, and support mental health

Healthy sleep habits promote military wellness, boost stress management, and improve focus for optimal performance. When it comes to getting restful sleep, it’s important to understand what works for you. What keeps you up at night? What helps you feel rested in the morning? What are the best times for you to go to bed and wake up? Is it helpful to take a nap? The goal of sleep is to feel rested and energized the next day. The exact sleep recipe for each person to achieve those results might differ. 

Use HPRC’s sleep diary to help you keep track of your sleep, the different factors that might help or prevent a restful sleep, or any habits you might want to avoid or continue. Here’s how to use it:

• Track your sleep for 14 days. Since the worksheet provides space for 7 days, start a new document for the second week to get a complete picture.
• Set daily reminders. Schedule specific times to complete the morning and evening sections so you don't forget.
• Keep it visible. If you print the diary, place it on your bedside table with a pen to serve as a visual cue. If using a digital copy, save the file in a folder that makes it easier to find it.
• Be consistent and thorough. Write the date and fill in as much detail as possible in the morning and evening sections.
• Analyze your results. After 2 weeks, look for patterns. How do habits—like caffeine timing, exercise intensity, or pre-bed routines—affect your sleep quality and duration?

Next, try HPRC’s Sleep Hygiene Self-Check worksheet to determine which science-based sleep hygiene tips you already use, and which ones you’d like to try to optimize your sleep.

Another tool to help you optimize your sleep is HPRC’s sleep self-study.

Learn more at our “Get into Fighting Weight” guide.