Trouble sleeping at night can feel like a waking nightmare during the day – a bullet journal sleep tracker can help! A flexible way to track sleep, set goals, and compare your daily habits with your sleep quality.
Losing Sleep
Suffering from sleep difficulties is awful. Whether you have new, temporary insomnia or chronic, long term insomnia it’s something that you have to deal with – all day, every day.
There are a lot of tips to help improve sleep quality and get you to sleep faster and longer. But this is not one of those articles.
I want to share an idea for a bullet journal sleep tracker that will help you apply those tips by tracking your daily sleep goals and habits.
How can a bullet journal sleep tracker help?
Building the habit of daily tracking can help you understand how your habits affect other areas of your life. In this case, how your waking habits affect your sleep patterns and quality.
Tracking Sleep Time
It can be difficult to remember how much sleep you’ve had or lost over time. A bullet journal sleep tracker will help you visually track your sleep. Making it easy to see how much actual sleep you are getting over weeks or months.
Tracking Sleep and Waking Quality
You can also track sleep quality and other waking feelings that my affect (or be affected by) your sleep habits. The journal below shows a color code with: awake, asleep, restful, and restless.
Personalize your sleep tracker by adding what you experience regularly: daytime feelings of exhaustion, sleepiness, moodiness, etc.
Setting Sleep Goals
If you’re following advice to get better sleep quality, write them down in your bullet journal sleep tracker. Writing down goals will help you remember what you set out to accomplish – which is sometimes difficult especially when you’re suffering with sleepless nights.
Tracking Daily Habits
Tracking your daily sleep goals in your bullet journal sleep tracker can help you understand how/if your daily habits are affecting your sleep. Over time, you will be able to see patterns to focus on what is most hindering you and what is best helping you.
Bullet Journal Sleep Tracker Layout
This layout is designed to cover a week’s worth of sleepless (or hopefully restful) nights. Layout includes:
- 24 hour daily horizontal sleep tracker – I left room for the date and used A for 12am and P for 12pm, sunshine for 7am and moon for 7pm.
- Color code key
- Simple habit tracker
- Notes section
The beauty of a journal is that it is super flexible. Customize your layout to include any types of tracking you need.
How to Use Your Bullet Journal Sleep Tracker
Using your sleep tracker consistently is the key to seeing how your habits and sleep quality change over time.
√ Consistent Daily Tracking – set a time and place or leave your journal out where you can see it and use it daily
√ Consistent Color Coding – it will help over time to use the same colors and color code so you can easily compare week to week and month to month
√ Take Notes – tracking is important, but a simple tracker cannot show the full story. Take lots of notes in the notes section of this layout or leave the opposite page for details about what’s going on in your life – stresses, events, and emotions that may affect your sleep.
PRODUCTS USED TO CREATE THIS LAYOUT:
- Scribbles That Matter dotted journal
- Woodland Cottage Farm journal cover
- Micron 01 and 03 size pens
- Mildliner double ended highlighters
- Fudebiyori brush pen in gray for shadowing
- Westcott Geometry Set rulers
Related Ideas for Your Bullet Journal:
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