Most sleep advice starts with rules. This tracker starts with your own nights. For two weeks you write down when you went to bed, how long it took to drop off, how you woke and which wind-down you used. At the end, the weekly reviews show you what actually helps you, in your life, so you keep that and drop the rest.
Who it is for
- Adults who wake up tired and want to see what is really happening at night
- Anyone starting a wind-down routine who wants to know which parts work
- People who prefer a simple paper record to a sleep app
What is inside
- Start here — how to use the diary in 3 steps
- How the diary works — what each column means and how to read two weeks
- Filled example week — a complete week written in, so you see how it looks
- 14-night sleep diary — two blank weeks, one line per night
- Wind-down menu — 24 wind-down options sorted by time and effort
- Wind-down routine builder — build and test a 30–60 minute routine
- Weekly review — filled example + two blank reviews
- Your pattern page — turn two weeks into three decisions
How to use it in 3 steps
- Read the 2-page “how it works” and look at the filled example week
- Fill one line of the diary each morning (two minutes) for 14 nights
- Do the weekly review on day 7 and day 14 and keep what helped
Formats and devices
- A4 PDF (print or fill)
- US Letter PDF (print or fill)
- Fillable fields: type on a computer, tablet or phone
- Works in GoodNotes and Notability
Part of The Rest Bundle → https://beawareofme.com/the-rest-bundle/
Digital download · All sales final
