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Sleep Hygiene Tracker
A seven-day sleep tracker for recording bedtime, wake time, total sleep, morning mood, caffeine, and evening state. Also provides a weekly snapshot and reflection questions to find your one pattern worth changing.
Gain awareness before you try to make a change. The first step toward better sleep is usually an accurate picture of where you are now, not a new rule to follow.
What is inside
A seven-day tracking grid across two pages, Monday through Thursday and Friday through Sunday.
Rows for bedtime, wake time, total time in bed, estimated sleep, morning mood, caffeine amount and timing, evening state, and notes.
A quick key for rating morning mood on a 1 to 5 scale.
A weekly snapshot of your usual bedtime and wake time, your most refreshed and most difficult mornings, your latest caffeine, and the evening state you saw most often.
Four reflection prompts and one focused next step to test the following week.
What to notice, not judge
Whether bedtime is quietly drifting later. Whether some nights run consistently short. Whether you wake restored, foggy, or still exhausted. Whether poor sleep drives you to consume more caffeine the next day. Whether busy, bright, screen-heavy evenings are followed by more challenging nights. Whether your body feels spent while your mind stays activated.
Record what actually happened, not what you hoped would happen. Time in bed and time asleep are not the same thing, and an honest estimate is more useful than a flattering one.
"In peace I will both lie down and sleep; for you alone, O LORD, make me dwell in safety." — Psalm 4:8 (ESV)
Persistent insomnia, excessive daytime sleepiness, loud snoring, or witnessed pauses in breathing should be discussed with your clinician rather than tracked.
Use alongside the Sleep Hygiene Guide, which covers what to change once the week reveals your clearest pattern.
The Aslan Health Podcast with Dr. Mike Hauman — Where Science Meets Soul
This content is educational and is not medical advice. Listening or reading does not create a physician-patient relationship, and nothing here substitutes for individualized care from your own clinician. Do not use it to diagnose or treat a health problem, and do not delay or disregard professional medical advice because of something you read or heard here.
Talk with your physician or pharmacist before starting any supplement — particularly if you are pregnant or nursing, have a diagnosed condition, or take prescription medication. Supplements can interact with medications.
If you think you may have a medical emergency, call 911 or your local emergency number.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
