Practical Guides8 min readBy Qumfy Sleep Team
How to Track Sleep Without a Wearable Device
Learn effective methods for manual sleep tracking using sleep diaries, questionnaires, and subjective assessments.
Key Points
- Sleep diary is the gold standard for CBT-ITrack: bedtime, estimated sleep onset, wake times, total sleep timeNote daytime naps, caffeine, alcohol, exercise, medicationsMorning entry is more accurate than estimating at bedtimePatterns emerge after 1-2 weeks of consistent tracking
The Sleep Diary Method
Each morning, record: time to bed, estimated time to fall asleep, number/duration of nighttime awakenings, final wake time, out of bed time, sleep quality rating (1-5), and any factors affecting sleep (stress, noise, etc).
Calculate Your Sleep Metrics
Total Sleep Time (TST): Hours actually sleeping
Time in Bed (TIB): From lights out to final wake
Sleep Efficiency: (TST ÷ TIB) × 100
Sleep Onset Latency: Minutes to fall asleep
Target sleep efficiency: 85%+
Get Personalized Sleep Guidance
Qumfy applies evidence-based sleep science to create a custom improvement plan for your unique situation.