Sleep Tracker Planner

About this tool

Poor sleep affects everything, and it is very hard to fix what you cannot see.

This tracker gives you a full month of sleep data on one page. The grid has thirty-one rows, one per day, with five columns to fill in each evening or morning: bedtime, wake time, hours slept, sleep quality on a one-to-five scale, and your mood on waking.

Underneath the grid, Evening Habits gives you seven pre-labelled columns — read, journal, meditate or pray, stretch or yoga, bath or shower, no caffeine after 2 PM, no screens an hour before bed — plus a blank one of your own.

Two rows track the usual suspects directly: caffeine after 2 PM, and screens before bed, each with a yes/no box and room for a note. There is also space for dreams and observations, and a reflection panel at the end of the month.

Filling it in first thing, before the night blurs, is the point — a month of rows is where the pattern shows up.

The point is not to score yourself. It is to see the pattern and then change one small thing at a time.

What you receive

• ✓1 interactive HTML sleep tracker
• ✓31-row monthly grid with 5 data points a day
• ✓1-5 sleep quality scale and morning mood
• ✓Seven pre-labelled evening habit columns
• ✓Caffeine and screen-time rows
• ✓Autosaves as you type, with each entry saved separately
• ✓Export and Import a JSON backup
• ✓Dismiss and restore any section you do not need

Compatibility

• —Any modern browser — Chrome, Edge, Firefox or Safari. Chrome gives the best experience.
• —Windows, Mac, iOS and Android. Works on desktop, laptop and tablet.
• —No software to install, no login, and no internet needed after download.
• —Your entries are saved in your browser's local storage, on the device you use it on. Nothing is uploaded anywhere.
• —Export a backup before clearing your browser data.

Getting started

1. 1Download the file after purchase.
2. 2Double-click it to open in your browser.
3. 3Bookmark the page so it is one click away next time.
4. 4Start typing — everything saves as you go.
5. 5Use Export to keep a backup file outside the browser.

License