For best health and wellbeing young people need to:1. sleep the same length every night of the week2. sleep within the recommended range for their age

11-13-year-olds need between 9-11 hours 14-17-year-olds need between 8-10 hours

“Neverthless, it’s important to pay attention to individual needs by assessing how one feels on different amounts of sleep.” 

National Sleep Foundation, Sleep Recommendations 2014

The HYP Sleep Mission diaryHow do you know if you are getting enough sleep and practicing healthy sleep habits (sleep hygiene)? Keep a sleep diary to track your sleep and wake habits and learn how sleep affects your mood, health and performance.Keep a sleep diary for at least one week (two weeks is best!). This document is set out for one week at a time. You will need to print two copies.How to use this sleep diaryWrite in the diary every day. The diary will help you track the amount of sleep you get on school and non-school days and how well you perform your daily activities. You can compare the times you had good sleep and when you had poor sleep and how this made you feel. It may surprise you to discover how your sleep affects everything you do. By keeping a sleep diary you will learn: what you do in the hour before bedtime how much sleep you get each night and if it falls within the

recommended sleep range for your age if you have sleep debt at the end of the week if you’re getting quality sleep: is it poor or good? if your daily energy levels are influenced by the length and quality of

your sleep how your sleep affects what you do each day.

What did I do in the hour before bedtime? Record ‘yes’ or ‘no’

Day 1 2 3 4 5 6 7Read a book

On the web

Exercise/ sport

Watched TV

Used my phone

Homework

Watched a movieHobby

Ate more than a light snackHad caffeine*

Played a screen gameFelt worried or anxiousHad alcohol or nicotine

* Caffeine includes chocolate, coffee or energy drinksIs my sleep refreshing? Answer ‘yes’ or ‘no’.In the last row give your sleep a rating from 1 to 5:

I had a poor night’s sleep 1 2 3 4 5 I had a great night’s sleepDay 1 2 3 4 5 6 7

I had trouble falling asleep

I woke up frequently through the night or early morningI found it hard to wake up or I felt groggy

My sleep rating for the night is:

How much do I sleep each night and does it fall within the recommended range for my age?

Instructions:1. Record the time you went to sleep and what time you woke.2. Calculate the number of hours you slept. 3. Work out if the amount you slept fell within the recommended range for

your age.4. If your sleep didn’t fall within the sleep range, calculate how much sleep

time you missed.5. Calculate your total lost sleep (sleep debt) for the week by adding up the

daily sleep loss time.

Day 1 2 3 4 5 6 7

I went to sleep at…

11.30pm

I woke up at… 7.00am

Total sleep: 7 hrs,30 mins

Within the range for your age? Yes or no

No

Missed out on sleep within the range for my age by:

30 mins

My sleep debt total for the week is:___ hours___ minutesWhat patterns can you find? Write down your discoveries. Did you go to bed at the same time each night? If not, why not? Did you wake up at the same time each morning? If not, why not? Are your bedtimes and wake times different on school days and non-

school days? If yes, how come?What are my energy levels like during the day? Record your energy levels and any naps.

1No energy

2Low energy

3Adequate

energy

4High energy

5Very high

energy

Day 1 2 3 4 5 6 7Energy level rating

Any naps?If yes, how long and at what time?

Are you happy with your daily energy levels? If not, what can you do to improve them?How easily do I perform my daily activities?

Very difficult → Difficult → Easy → Very easyDay 1 2 3 4 5 6 7

Completed all of my assignments or did all of my school workPaid attention in class

Solved maths or word problemsRead a text book

Listened carefully

Chose healthy food

Did well on a test

Felt like I was in a good mood

Had a positive outlook

Got along well with family and friendsWas on time for classes and activitiesHad the energy to do physical activityOther

Are you happy with how you perform the activities that make up your day? If not, what can you do to improve this?If your sleep falls within the sleep range for your age, good work! Keep it up! If it doesn’t, go to the ‘Your sleep environment and habits (sleep hygiene)’ worksheets to find out if your sleep space or your sleep ritual needs improving.

If you are getting the same amount of sleep every night that works best for you;If you sleep within the recommended range for your age;If you have uninterrupted sleep (no waking up from bed time to wake time); andIf you have good sleep habits (practice sleep hygiene)

and still don’t feel rested and refreshed when you wake up in the mornings, please see your doctor or other health professional.