Use this simple template to track your sleep habits every day. You can print it out or copy it into a notebook/app. Consistency is key—fill it in each morning after you wake up.
Sleep Journal Entry – Date: ___________
Nighttime Routine
- Bedtime: ________
- Activities before bed (reading, screen time, exercise, etc.): _______________________
- Stress/mood level before bed (1–10): ________
Sleep Details
- Time fell asleep: ________
- Number of times woke up: ________
- Total hours slept: ________
- Sleep quality (poor / fair / good / excellent): ________
Morning Check-In
- Wake-up time: ________
- Energy level (1–10): ________
- Mood upon waking: _______________________
Daytime Factors
- Naps (time + length): _______________________
- Caffeine or alcohol intake (time + amount): _______________________
- Exercise (type + time): _______________________
- Notes (dreams, unusual events, stress, etc.): _______________________
💡 Tip: Review your entries weekly. Look for recurring patterns—like late caffeine, long naps, or irregular bedtimes—that may be affecting your sleep.
