How to fill up your sleep log
The Stellar Sleep app is designed so that you only need to spend 5 - 10 minutes a day. Each day, you will be asked to record your sleep so that we can personalized our content to your sleep patterns, and also calibrate your sleep window. You'll also be asked to complete a series of bite-sized modules in the Today tab of the app.
Stellar Sleep works with Apple Health (for iPhone users) and Google Fit (for Android users). You can automatically sync the sleep data from your wearables to Stellar Sleep by first connecting your devices to Apple Health/ Google Fit, and then connect Stellar Sleep with Apple Health/ Google Fit. To do that, go to the Profile tab and scroll to the Settings section, then click on the "Connect with Google Fit" (Android) or "Connect with Apple Health" (iOS) option.
Follow these tips when answering the "How did you sleep?" questionnaires:
1. What time did you go to bed?
- The time when you actually lie down in bed with the intention of sleeping. This might be before you actually fall asleep.
- Example: If you went to bed at 10:30 PM and fell asleep at 11:00 PM, you would enter “10:30 PM” as your response.
2. What time did you get out of bed?
The time you got out of bed in the morning. This might be after your final awakening.
Example: If you woke up at 6:15 AM but continued lying in bed until 6:45 AM, your response would be “6:45 AM.”
3. How long did it take you to fall asleep?
- Provide a rough estimate of the amount of time it took you to fall asleep after going to bed.
- Example: If it took you roughly 30 minutes to fall asleep, you would enter “30 minutes.”
4. How many times did you wake up during the night? (none, once, 2x, 3x, or more than 3x)
- Estimate the number of times you woke up during the night, excluding your final awakening.
- Example: If you wake up three times, your answer would be “3 times.”
5. How long did those awakenings last, in total? Include the time you spent in bed after your final awakening.
Consider all the times you woke up for more than 10 minutes during the night, but do not include the time it took you to initially fall asleep.
Example: If you had two awakenings during the night that lasted 15 minutes each, and you woke up at 4:30 AM but stayed in bed awake until 5:00 AM, your total awakenings duration would be “1 hour” (15 minutes from the first awakening + 15 minutes from the second awakening + 30 minutes from the awakening before getting out of bed).
6. How would you rate the quality of your sleep? (very poor, poor, adequate, good, or very good)?
Evaluate the overall quality of your sleep based on how rested and refreshed you felt upon waking up.
Example: If you felt moderately well-rested, you might choose "Adequate".
7. We recommend that you avoid napping but we understand that this is not always possible. If you napped, how long did you nap for?
- This is how much you nap during the day before you went to bed.
8. Anything else you want to add to your sleep journal? e.g. took melatonin tonight, experiencing jet lag, drank alcohol etc
If you have any questions during the program, you can reach out to our customer support by
submitting a ticket, and we'll get back to you within 48 hours.
Related Articles
Why do I have to fill up a sleep quiz again?
Before you start your program, we will ask you to confirm your responses to 7 clinical questions (which should already be automatically filled up based on your initial sleep report). This is to make sure that you've answered these questions correctly ...Who developed Stellar Sleep?
The Stellar Sleep program was developed by certified CBT-I experts and sleep specialists with years of clinical experience and who have seen hundreds of insomnia patients each year. Stellar Sleep was incubated at Harvard and launched in 2022 as ...What is Stellar Sleep?
Stellar Sleep is a mobile app available on both iOS and Android that employs a scientifically-supported method, cognitive behavioral therapy for insomnia (CBT-I), to improve sleep permanently. CBT-I is the #1 physician-recommended treatment for ...Is Stellar Sleep effective?
Stellar Sleep is proven to be highly effective. We have helped over 10,000 users fall asleep faster, spend more time asleep, and wake up less during the night, and many of them were able to see results in as little as 2 weeks. Over 80% of patients ...What is sleep restriction therapy?
Sleep restriction therapy is one of the most powerful tools in sleep psychology and has been extensively researched. People with insomnia often find it counterintuitive that you have to try to stay awake in order to get better sleep, but this is ...