Data for Better Sleep

Sleep Tracker

December 14, 2025

Log sleep and daytime cues to identify patterns. Pair with Habit Builder to act on what you learn.

Cross-links: Sleep Schedule · Habit Builder · Sleep Library

What to Track Daily

  • Bedtime, sleep latency (minutes to fall asleep), wake after sleep onset.
  • Wake time, perceived restfulness (1–5), naps (time + length).
  • Caffeine/alcohol cutoffs (tie to Nutrition), exercise timing (Movement), screen curfew adherence (Digital).

Starter Log Template (7 days)

DateBed / WakeLatency (min)NapsRestfulness 1–5Caffeine cutoffNotes
Day 123:00 / 07:0014:00Screen curfew?
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7

How to Use Your Data

  • Find consistency gaps: align with Sleep Schedule and patch variability.
  • Note caffeine slip-ups and next-day latency to adjust cutoffs (Nutrition).
  • Track adherence streaks in Habit Builder to convert insights into action.

Weekly Review Guide

  • Compare average bedtime variance -- target +/-20 min.
  • Spot caffeine or alcohol slip-ups vs next-day latency.
  • Pick one variable to change next week; log in Habit Builder.

Metrics That Matter Most

Consistency of wake time beats total hours logged. Track sleep latency, wake-after-sleep-onset, and subjective restfulness (1-5) -- not just duration.