Write a few lines each morning for two weeks. A diary like this makes patterns easier to see, and it gives your doctor something concrete to look at if poor sleep continues. Print this page and fill in the table by hand.
| Date | Time to bed | Time asleep (about) | Times awake in the night | Time out of bed | Tea or coffee (times) | Screens in the last hour? (yes / no) | Notes |
|---|---|---|---|---|---|---|---|
What to look at after two weeks
- Do you go to bed and get up at similar times?
- Do late tea, coffee or screens match the bad nights?
- Is the room too warm? In a Chennai summer, that matters.
When to see a doctor
If poor sleep goes on for weeks, or you feel very low, anxious or unsafe, please talk to a doctor and take the diary with you. Our guide How to sleep better naturally and our sleep page have more.
Written by the Prife iTeraCare team and last reviewed on 26 October 2026. This is general information, not medical advice, and it does not replace your doctor or physiotherapist. A session is a wellness experience, not a medical treatment.