A two-week snoring diary.

Without a starting point, it’s hard to tell whether anything helped. Two weeks of notes fixes that.

How to use it

1. Nights 1–7: change nothing. Just record.
2. Nights 8–14: try one change only, such as sleeping on your side or no alcohol after dinner.
3. Compare the two weeks. Take the diary to a doctor or dentist if you see pauses or gasping, or if nothing changes.

For “snoring”, use a partner’s rating (0 none, 1 light, 2 loud, 3 very loud) or minutes from a phone recording app. Nothing you write here is saved or sent anywhere; print it or copy it by hand.

Print the diary ⎙