MEERAWELL · Private printable companion
My sleep window & seven-day diary
Begin with the morning you can keep. Plan the evening, then record what actually happens.
My planning sketch
Wake-up: __________ Hours reserved for bed: __________
Work back to the bed window: __________ Quieter evening starts: __________
Adults generally need 7–9 hours of sleep. Time in bed includes time awake. This is not a prescribed bedtime or a sleep-cycle calculation.
What the week looked like
| Day | Into bed | Final wake | Time awake (rough estimate) | Evening / room observation | Next-day alertness |
|---|---|---|---|---|---|
| 1 | |||||
| 2 | |||||
| 3 | |||||
| 4 | |||||
| 5 | |||||
| 6 | |||||
| 7 |
A pattern I noticed / a question for my clinician
Persistent tiredness, significant sleepiness, loud snoring or reported breathing pauses need assessment. Do not drive when sleepy. Shift workers may need different planning.
Keep this sheet privately. Nothing is submitted or stored online. General education, not a diagnostic test. Source: NHLBI healthy sleep habits and adult sleep duration (nhlbi.nih.gov).