STG SLEEP DIARY SYSTEM · SASKSLEEP
A minute each morning. A clearer picture of your sleep.
The STG Sleep Diary gives you a simple place to record the parts of your night that matter. Your clinician can use that pattern with you during assessment or CBT-I—without asking you to watch the clock at night.
Designed for clinical conversation, not scoring. A best estimate is useful. You do not need a perfect night or a perfect diary for the information to help.
THE MORNING CHECK-IN
Short enough to use. Detailed enough to discuss.
Complete the diary after you wake rather than monitoring the clock through the night. Record what you remember about bedtime, sleep onset, waking and getting up. If a time is uncertain, your best estimate is enough.
When you went to bed
Record when you got into bed and when you intended to sleep.
What happened overnight
Estimate how long it took to fall asleep and any meaningful time awake.
When your day began
Record your final waking and when you got out of bed.
If you use a wearable or sleep tracker, discuss with your clinician whether those numbers are useful to copy in the morning. The diary is not an invitation to keep checking the time overnight.
WHAT THE DIARY HELPS WORK OUT
Three useful figures. No grades, streaks or sleep score.
The diary organizes your entries into clinically useful descriptions. These figures are not a verdict on whether you had a “good” or “bad” night.
Time asleep
An estimate of how long you actually slept.
Sleep efficiency
The share of your time in bed that was spent asleep.
Your sleep window
The hours you and your clinician agree to use when a sleep schedule is part of care.
ONE TOOL · TWO SIDES
You fill in a little. You get a lot back.
Your morning entries create a week-by-week picture. When appropriate to your service, those entries can also be summarized in the STG Sleep Wellness Report for review with your clinician.
You enter the night
A short morning entry based on what you remember.
The system organizes the pattern
Timing, averages and changes are brought together without turning them into a score.
You review the meaning together
Your clinician considers the numbers alongside your health, schedule, goals and treatment response.
STG SLEEP WELLNESS REPORT
Your figures, in words.
The report is designed to make the diary easier to talk about in session. It can summarize what changed, what your journal recorded alongside the change, and the next question worth discussing.
What changed this time
Gentle notes on how the last few weeks compare—without turning the result into a grade.
What might have played a part
Journaled factors such as caffeine, screens, naps, schedule changes or other context can be displayed alongside the pattern.
Yours to keep
When a Sleep Wellness Report is part of your service, your clinician reviews it with you as a shared conversation.
Report availability depends on your service. Your clinician confirms whether a report is included and when it will be prepared.
HOW IT FITS INTO CARE
The diary supports treatment. It does not make treatment decisions for you.
Sleep data becomes useful when it is interpreted in context. The same number can mean different things depending on health, work schedule, medication, safety concerns and where you are in treatment.
01
Establish the pattern
Use the diary to understand what your nights currently look like.
02
Review the context
Consider timing, wakefulness, daily demands, health factors and what you have already tried.
03
Agree on a direction
Your clinician explains what the pattern may mean and whether assessment, CBT-I or another step fits.
04
Practise and review
Continue the diary while you test an agreed change and review what happens next.
The Sleep Diary is used for pattern review in SaskSleep assessment and insomnia treatment. Any sleep-window or sleep-restriction/consolidation recommendation is individualized and discussed with your clinician.
KEEP THE NUMBERS IN PERSPECTIVE
Information for a conversation—not a diagnosis or a score.
What the diary is
- A structured record of your sleep pattern.
- A way to notice changes across nights and weeks.
- A tool for assessment, CBT-I review and relapse-prevention planning.
- A shared reference point for you and your clinician.
What the diary is not
- A sleep study or medical diagnostic test.
- A grade, streak or “good sleeper” score.
- Automatic treatment advice generated from one number.
- An emergency or continuously monitored service.
QUESTIONS PEOPLE OFTEN ASK
What to know before you start.
Do I need exact times?
No. The diary is meant to capture a useful pattern, not force clock-watching. A reasonable estimate is often more helpful than staying alert just to record an exact minute.
What if I miss a morning?
Bring what you have. Missing information is different from a zero value, and your clinician can still review the pattern that is available.
Can I use numbers from a wearable?
Possibly. Wearables can provide additional estimates, but they are not the same as a clinical sleep study. Ask your clinician which information is useful for your care.
Will everyone receive a Sleep Wellness Report?
Not necessarily. Report use and timing depend on the service you are receiving. Your clinician will tell you what is included.
Does the diary diagnose insomnia or sleep apnea?
No. SaskSleep uses the diary as one source of information. Breathing-related sleep disorders and other medical sleep conditions may require medical assessment or a sleep study.
Is the diary monitored overnight?
No. The diary is not an emergency service or a live-monitoring system. In an emergency, use appropriate emergency or crisis services.
WHEN YOU ARE READY
Start by understanding the pattern you already have.
You do not need to solve your sleep before intake. Tell us what nights have been like, and we can help you understand which next step may fit.
Secure virtual care · Saskatchewan · A specialized service of STG Health Services Inc.