Sleep Tracking and Journals
Track what matters, ignore the noise, and turn your notes into better sleep.
A gentle approach
Use tracking to guide small changes, not to chase perfect numbers. The goal is steady habits and calmer nights.
What to track
Core items
- Wake time and lights-out time.
- Estimated total sleep time.
- Morning refresh score (1–5).
Helpful context
- Caffeine after early afternoon.
- Late screens or gaming.
- Exercise and time outdoors.
Simple paper journal template
Create a seven-row table (one per day) with these columns:
- Wake time
- Lights-out time
- Estimated total sleep
- Refresh score (1–5)
- Notes (late caffeine, screens, stress)
Review once per week. Look for patterns and choose one change to test.
Using wearables wisely
- Focus on weekly trends rather than single-night scores.
- Use the data as hints. Judge success by how you feel and function.
- Disable extra alerts if they make you anxious.
What to ignore
- Minute-by-minute sleep stages. Treat them as estimates.
- Small day-to-day changes. Zoom out to weekly trends.
- Comparisons with other people. Focus on your own routine.
Educational content only. Not medical advice.
Weekly review (5 minutes)
- Scan your week. What helped or hurt?
- Pick one change for next week (for example, reduce late screens or add morning light).
- Keep your wake time steady and re-check next week.
FAQs
How accurate are wearables?
They are good at trends but still estimates. Use them to guide habits, not as strict truth.
Should I log awakenings?
Only if it helps you see patterns. If logging makes you anxious, skip it and focus on core items.
Can tracking worsen insomnia?
It can if you become overly focused on numbers. Keep tracking light and review weekly, not constantly.