Sleep: notice how you feel, too
A regular rhythm and daytime energy both matter.
Updated · 2026-09-15Start with the essentials
Most healthy adults need around 7–9 hours of sleep, with individual variation. Daytime energy and concentration can also help you notice whether rest is sufficient.
A regular bedtime and wake time can help. If sleep difficulties persist or affect daily life, seek support from a clinician.
Keep time and experience together
Sleep duration and how the night felt are different pieces of a diary. A useful note can include approximate bedtime, wake time, time awake during the night, and how you felt the following day.
The app’s 1–5 quality slider is your own description, not a diagnosis or a clinical sleep score. Try to use it consistently so your notes are easier for you to compare.
One night does not tell the whole story
Example: ‘Went to bed around midnight, woke at 7:30, felt tired after lunch.’ This records an experience without claiming why it happened.
You can add context such as an unusual shift or a stressful evening if it matters to you. If you seek help, a short sequence of dated notes can make it easier to describe what has been happening.
Source
NHS · Sleep problemsThe essentials summarise the source above. Diary examples are written by Nobino and are not personalised recommendations from the source organisation.