Sleep Diary

Completing a Sleep Diary is a great way to help personalise the information you have been learning about Sleep Health.

Your sleep diary will help you understand:

  • How well you are sleeping
  • If you are you getting enough sleep
  • What may be affecting the amount and quality of your sleep
  • How sleep affects your mood, concentration and energy levels

The two week sleep diary is easy to fill out and should only take 5 minutes each day to complete. Why not copy it and encourage your family to join you in the activity.


Time management is a vital skill in life. To help you manage your time and prioritise your sleep and the other important activities in your life we have included a link to create your own weekly timetable.

Often the amount of time allocated to sleep is the first thing that is compromised. Now that you know how important sleep is to your mood, energy and performance, schedule your sleep time first. Follow with other non-negotiable activities such as school and school travel time next and then include homework, extracurricular activities, exercise, family time etc.

To personalise, simply click on the cell you wish to change. Then type, add or delete cells as required and colour code to make it more visual.


Sleep Diary

Channel 7 news 30/09/2015

Researchers who have tested teenagers found that even losing half an hour’s sleep affected their grades alarmingly. Dr Andrew Rochford reports from Woolcock Paediatric and Adolescent Sleep Clinic.

Sleep Diary

This video shared at the launch of the Paediatric and Adolescent Sleep Clinic in Sydney highlights how poor sleep affects our children. Katrina talks about her young son Mitchell. She shares her experience with Mitchell’s behaviour, getting him diagnosed, identifying the sleep disorder, and Mitchell three months after he received treatment for his sleep disorder.

Finding Connor Deegan

Watch this compelling true story about a child with a sleep disorder who had been diagnosed with Oppositional Defiance Disorder.

The aim of the mother and the American Academy of Physiological Medicine and Dentistry (AAPMD) is to have Connor’s testimony be the catalyst for teachers asking parents of a struggling sleepy child:

  • Have you considered having your child’s sleep evaluated?
  • Have you had your child allergy tested?
  • Has the dentist checked the growth and development of his mouth?


Snooze or lose! 10 "No –War" Ways to Improve Your Teen’s Sleep Habits

Written by Dr. Helene Emsellem a sleep specialist who has also experienced the teenage year with her 3 daughters

“Snooze or lose” explains the extraordinary role that sleep plays in teens’ lives and provides guidelines on helping teens get the sleep they need. Written in a lively and down-to-earth style, with lots of tips and advice from teens themselves, this book is a comprehensive guide for parents and kids looking for a good night’s sleep.

Information & Education

Kids And Sleep Apnoea

Dr Gillian Dunlop is a senior Ear Nose & Throat Surgeon with nearly twenty years in private practice. The website Kids Sleep Apnoea is a comprehensive resource regarding Sleep Apnoea in children. It includes educational information and videos on Sleep Apnoea in children, along with personal stories, signs and symptoms, where to get help and the effects on behaviour and learning.

Sleep Health Foundation

The Sleep Health Foundation is Australia’s leading national advocate for sleep health and plays a key role in educating the community about sleep health. For information on a comprehensive range of sleep topics and news articles for your family visit: Sleep Health Foundation


These articles were originally posted on SleepShack the online sleep program for pre-teens and teenagers developed by Paediatric & Adolescent Sleep Physician Dr Chris Seton, and Clinical Psychologist Dr Amanda Gamble.