Insomnia Tracker
Keep a detailed sleep diary to support CBT-I (Cognitive Behavioral Therapy for Insomnia), the gold standard treatment. Track bedtime, wake time, sleep onset latency, night wakings, and daytime functioning to give your sleep specialist the data they need.
Track with CareClinic, designed for evidence-based insomnia management.
Key Features
Sleep Diary
Log bedtime, time to fall asleep (sleep onset latency), number of awakenings, total wake time during the night, final wake time, and rise time. These are the core data points used in CBT-I to calculate sleep efficiency.
Sleep Efficiency
The app calculates your sleep efficiency (time asleep divided by time in bed). This metric is the primary target in CBT-I. A sleep efficiency above 85% is the goal, and tracking it over time shows your treatment progress.
Daytime Factors
Track caffeine intake, alcohol use, exercise timing, naps, screen time before bed, and stress levels. These factors significantly impact sleep quality, and logging them reveals which habits are helping or hurting your sleep.
Sleep Aid Tracking
Log prescription sleep medications, OTC sleep aids, melatonin, and supplements. Track effectiveness and any next-day grogginess. This data helps your doctor assess whether medication adjustments are needed.
Daytime Impact
Rate your daytime alertness, concentration, mood, and energy. Insomnia’s impact extends well beyond the night. Tracking daytime functioning helps quantify the real-world cost of poor sleep for clinical discussions.
Sleep Reports
Generate weekly and monthly sleep reports showing sleep efficiency trends, total sleep time, and sleep onset latency. Share with your sleep specialist or CBT-I therapist to guide treatment decisions.
Why Track Your Sleep?
A sleep diary is not just recommended for insomnia treatment; it is required. Cognitive Behavioral Therapy for Insomnia (CBT-I) uses your sleep diary data to calculate your sleep efficiency and determine your personalized sleep window for sleep restriction therapy. Without this data, your therapist cannot implement the most effective components of CBT-I.
Perception of sleep is often distorted by insomnia. People with insomnia frequently overestimate how long it takes them to fall asleep and underestimate how much sleep they actually get. Keeping a log (filled out in the morning, not during the night) provides a more accurate picture over time and helps correct these misperceptions, which is itself a therapeutic component of CBT-I.
For those using sleep medications, tracking is essential for safe tapering. Many people want to reduce their reliance on sleep aids but are afraid of rebound insomnia. A sleep diary provides the objective reassurance that your sleep is stable enough to begin tapering, and it helps you and your doctor monitor for any deterioration during the process.
How It Works
Morning Log
Each morning, log last night’s bedtime, how long it took to fall asleep, any awakenings, and your final wake/rise times. Takes under a minute.
Track Efficiency
Watch your sleep efficiency improve as CBT-I techniques take effect. See how sleep restriction and stimulus control change your sleep patterns.
Share with Your Therapist
Export weekly sleep summaries for your CBT-I provider. Your data guides sleep window adjustments and tracks treatment response.
Frequently Asked Questions
What is CBT-I and why is it the preferred treatment?
Cognitive Behavioral Therapy for Insomnia is a structured program that addresses the thoughts and behaviors that perpetuate insomnia. It includes sleep restriction, stimulus control, cognitive restructuring, and sleep hygiene education. Research shows it is more effective than sleeping pills long-term and does not carry the risks of medication dependence.
What is sleep efficiency?
Sleep efficiency is the percentage of time you spend actually sleeping out of the total time you spend in bed. For example, if you are in bed for 8 hours but only sleep 6, your sleep efficiency is 75%. The goal in CBT-I is typically 85% or higher. Paradoxically, spending less time in bed (sleep restriction) often improves sleep efficiency and total sleep quality.
Should I log during the night when I wake up?
No. Fill out your sleep diary in the morning, estimating from memory. Checking the clock during the night (clock-watching) is a common insomnia-maintaining behavior that increases anxiety. Your estimates are good enough for clinical purposes.
How long should I keep a sleep diary?
Most CBT-I programs run 6-8 weeks, during which daily sleep diaries are essential. After completing CBT-I, many people continue tracking weekly as a maintenance tool. If insomnia returns, resuming daily tracking helps you and your therapist quickly identify what has changed.
Improve Your Sleep with CareClinic
Keep a detailed sleep diary to support CBT-I and take control of your insomnia.
Related Trackers
Disclaimer: CareClinic is a self-tracking tool designed to support insomnia management. It is not a medical device, does not provide diagnoses, and is not a substitute for professional care. If you suspect a sleep disorder (sleep apnea, restless legs), consult a sleep specialist for proper evaluation.