Sleep Tracker: a Simple Sleep Log (Online + Printable)
Set the bedtime and wake time you're aiming for, then write down when you actually went to bed and got up. You'll see your hours each night, your average, how steady your bedtime is and how many nights you hit your target. Or print a two-week sleep diary. It stays in your browser, no sign-up.
Last 14 nights
| Night of | In bed | Up | Hours |
|---|
Hours = time in bed, from lying down to getting up. Leave a night empty if you didn't log it. "In bed" after midnight counts for the night before.
How much sleep do adults need?
The CDC recommends at least 7 hours a night for adults aged 18 to 60, 7 to 9 hours from 61 to 64, and 7 to 8 hours from 65 on. Teenagers need 8 to 10. Use the hours box above for your own target; 7.5 or 8 leaves room for the time it takes to fall asleep, since this log counts time in bed.
Why the same bedtime matters
Going to bed and getting up at roughly the same time every day, weekends included, is one of the most common pieces of sleep advice. A late Friday and a lie-in on Sunday shift your body clock, and Monday morning feels like jet lag. The "bedtime spread" figure above is how far your latest and earliest bedtimes in the last two weeks are apart: under an hour is steady.
Habits that help (and how to track them)
| Habit | How to make it trackable |
|---|---|
| Same wake time every day | "Up by 7:00", every day, weekends included |
| Screens off before bed | "Phone on the charger outside the bedroom by 10:30" |
| Less caffeine late in the day | "No coffee after 2 pm" |
| Morning daylight | "10 minutes outside before 10 am" |
| A wind-down routine | The same three steps each night: the routine checklist maker times them |
Pick one, not five. If you sleep badly most nights for weeks, or you snore loudly or wake up gasping, talk to a doctor: a printed sleep diary like the one above is exactly what they'll ask for.
On your phone
This page logs sleep; Habit Rewards helps with the habits around it. Add "In bed by 11" or "Phone away at 10:30" as a habit with a reminder at that time, check it off each night and keep the streak going. Each check-off pays coins you spend on rewards you price yourself, like a lie-in you've actually earned. It's free on iPhone and Android for up to 3 habits.
