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Wind down for better sleep with a sleep diary
Keep a two-week sleep diary and get a calm bedtime routine built around what you find, ready to share with your GP.
When to use it
When you've been sleeping badly
Step by step
Keep a simple diary
For two weeks, note in your notes app each morning: bedtime, rough time you fell asleep, wake-ups, wake time, caffeine and screens in the evening, and how rested you feel out of 5.
Look for patterns
Paste the diary into your AI assistant with this prompt.
Prompt to copyHere is my 2-week sleep diary: [paste diary]. Don't diagnose anything. Please: 1) summarise my average bedtime, wake time and how rested I felt; 2) point out patterns, like late caffeine or screens on bad nights; 3) suggest a simple 30-minute wind-down routine and 3 small changes based on general sleep hygiene advice; 4) give me a tidy summary I could show my GP.Try the routine for two weeks
Set a phone reminder for the start of your wind-down, and keep the diary going to see if things change.
What you get
Average: in bed 23:40, asleep around 00:20, up 06:45, rested 2.4/5. Pattern: worst nights followed coffee after 3pm or phone in bed. Wind-down from 22:45: dim lights, phone charging in the kitchen, warm shower, 15 mins reading.
Tips
- If poor sleep goes on for weeks, or you snore heavily or feel very sleepy in the day, talk to your GP.