Keep the daily entry small
Use the same simple fields each day: date, estimated bedtime, wake time, perceived quality on a scale you define, morning mood on a consistent scale, and one note. Add caffeine, alcohol, medication or an unusual event only when it helps the question you are exploring. If you missed a night, leave a gap rather than inventing a value.
The NIH/NHLBI sleep diary records sleep quality, quantity and factors such as medicines, alcohol and caffeine for later discussion with a doctor. The compact version here focuses on a routine you can sustain; use a fuller clinical diary if your clinician asks for one.
Read a week without overclaiming
| Morning | Estimated sleep | Quality 1–5 | Mood 1–5 | Context |
|---|---|---|---|---|
| Monday | 6 hours | 2 | 2 | Late work |
| Tuesday | 7 hours | 3 | 3 | Normal evening |
| Wednesday | 8 hours | 4 | 4 | Rest day |
The diagram shows how two diary series might move together in this invented example. Three points cannot establish a reliable association, much less a cause. Ask whether the pattern repeats, what else changed, and whether the scale means the same thing each day.
MornMood supports manual sleep and mood entries, optional read-only Apple Health sleep import, notes and longer-range insights. Keep your own description alongside device estimates. Premium adds longer history, correlations and exports according to the current listing.
Download MornMood for iOS ↗Review with a useful question
After seven days, ask a question that can change your routine: “Are my shortest nights clustered before early shifts?” or “Do I rate mornings differently after late caffeine?” Avoid turning the chart into a diagnosis of insomnia or anxiety. If you are frequently sleepy, have breathing concerns, or your sleep affects daily safety, bring the diary to a qualified professional.
If you use a wearable, compare its imported duration with your own notes without assuming either is perfect. Devices estimate sleep using their own sensors and algorithms; your morning entry captures a different kind of information.
Use MornMood for the repeatable habit
MornMood lets you log manually, optionally import read-only Apple Health sleep analysis, add habit and anxiety context, and view patterns over time. Choose only sleep and habit tags you can keep using. Its correlation view is a prompt for questions, not proof of medical causation.
A free starting worksheet
The CSV contains fixed example values, not formulas or an app-import format. Replace them with your own records. No account or email is required.
Review dates, measurements and source requirements for your own situation. The worksheet does not calculate or validate them.
Questions answered
Do I need a wearable?
No. A consistent manual estimate and morning note can still be useful.
What if I forget a day?
Leave it blank and resume. Invented data makes the pattern less useful.
Can a sleep diary diagnose insomnia?
No. Share persistent concerns with a qualified professional, who may use a more complete assessment.
How the app fits: MornMood
MornMood supports manual sleep and mood entries, optional read-only Apple Health sleep import, notes and longer-range insights. Keep your own description alongside device estimates. Premium adds longer history, correlations and exports according to the current listing.
Download MornMood for iOS ↗Check the App Store for current availability, compatibility and any paid features.
Sources and product details
- NIH/NHLBI sleep diary
- MornMood on the App StoreCurrent public product details and availability.
Examples, diagrams and worksheets are original. Sources are linked for claims that need verification. This guide does not claim search rank, app downloads or measured outcomes.