How can a “sleep diary” help me improve my sleep quality?

Keeping a sleep diary can help you figure out what’s keeping you up or what works best to help you sleep. Each morning, record in your sleep diary when you went to bed, about how long it took to go to sleep, about how many times you recall waking up, when you got up, and how rested you feel. Record any naps you took the day before. Also rate your energy level and alertness during the day on a scale of 1 to 10. If this doesn’t improve your sleep quality, you may want to consult a sleep specialist.