Sleep
Wind-down, sleep diary, and morning check-in
1 · Tonight: wind down
A chained routine of breathing, body scan, and soft sound, about 10 minutes before bed.
Start wind-down2 · Morning: sleep diary
Log last night — it takes 30 seconds.
Sleep quality
How rested did you feel?
Time asleep
7.8 hours
Sleep efficiency
97%
Last 14 nights
See your sleep and mood patternsSleep hygiene checklist
Tick off a few each night — you don't need all of them.
What a sleep diary changes
You see the real pattern
Memory is unreliable about sleep. Two weeks of entries show what actually moves your nights.
Less night-time anxiety
Writing the night down in the morning stops you from re-litigating it at 3 a.m.
A steadier body clock
A fixed wake time is the single strongest anchor for circadian rhythm — the diary keeps you honest.
Evidence for your doctor
Clinicians ask for two weeks of sleep data. You will already have it, with times and quality ratings.
The science, briefly
Cognitive behavioural therapy for insomnia (CBT-I) is the first-line treatment recommended by the American College of Physicians and NICE — ahead of sleeping pills. Its core mechanics are exactly what this page tracks: a consistent wake time, time in bed matched to actual sleep, a wind-down cue, and a written record that separates perceived sleep from measured sleep. Most people underestimate how long they slept by 30–60 minutes, which is why the diary usually reduces distress before it changes duration.
How to use this page
- 1
Pick one wake time you can keep seven days a week, including weekends, and set it as your anchor.
- 2
About 30 minutes before bed, start the wind-down loop: dim light, slow breathing, body scan, quiet sound.
- 3
In the morning, log bed time, wake time, how long it took to fall asleep, awakenings and how rested you feel.
- 4
Add a one-line note about anything unusual — caffeine, alcohol, a late workout, a stressful day.
- 5
After 14 nights, open the trend chart and look for the two or three inputs that track with your best nights.
Small changes with the largest effect
- ✦Keep the bedroom at 18–20°C / 65–68°F; core temperature has to drop for sleep to start.
- ✦Cut caffeine after 2 p.m. — its half-life is about five hours, so an afternoon coffee is still working at midnight.
- ✦If you are awake for more than 20 minutes, get up and sit in low light until you feel sleepy. This protects the bed–sleep association.
- ✦Alcohol shortens sleep latency but suppresses REM; a nightcap usually shows up as a 4 a.m. awakening in your diary.
- ✦Morning daylight within an hour of waking is worth more than any evening supplement.
What your numbers mean
| Measure | Healthy range | Worth attention |
|---|---|---|
| Sleep latency | Under 30 minutes | Over 30 minutes for 3+ nights a week |
| Night awakenings | 0–1, brief | 2+ with long time awake |
| Sleep efficiency | 85% or more of time in bed | Below 80% for two weeks |
| Wake-time drift | Within 30 minutes daily | Weekend shift over 90 minutes |
| Daytime rested rating | 3–5 out of 5 | 1–2 most days |
Guidance only. Persistent insomnia, loud snoring with pauses, or sudden daytime sleep attacks should be reviewed by a clinician.
Common questions
How long before I see a difference?+
Distress usually eases in the first week because the diary replaces guesswork with data. Measurable changes in latency and efficiency typically appear in weeks 2–4 of consistent practice.
Should I log with a smartwatch instead?+
Wearables estimate stages poorly, but they are useful for timing. Use the device for bed and wake times if you like, and still rate quality and restedness yourself — the subjective ratings are what CBT-I works with.
Is napping allowed?+
One nap under 25 minutes before 3 p.m. is fine for most people. Longer or later naps borrow from the sleep pressure you need at night, and it will show in your diary.
What if my sleep is wrecked by shift work?+
Anchor to a wake time per shift block rather than per day, keep the wind-down loop identical, and protect a dark bedroom. Log the shift type in the note field so the trend chart stays readable.
Does this replace treatment for insomnia or apnoea?+
No. Araam is a self-help tool. If insomnia persists past a month, or if you snore heavily, stop breathing in your sleep, or fall asleep involuntarily during the day, see a doctor.