How to Track Your Sleep and Finally Understand What's Keeping You Up
- emilydawe018
- Apr 10
- 5 min read
Updated: Apr 17
If you’ve ever found yourself lying awake at 2AM, staring at the ceiling and wondering why you just can’t switch off, you’re not alone. Insomnia and poor sleep affect millions of people every day, often triggered by small habits and routines we don’t even realise are impacting us.
But here’s the thing: when it comes to improving your sleep, awareness is the first step. Just like we track what we eat or how we spend our money, tracking your sleep can uncover patterns and behaviours that might be quietly interfering with your rest.
Before you invest in sleep aids, supplements, or expensive gadgets, it’s so important to start with a clear understanding of your sleep habits. A sleep tracker helps you identify why you’re struggling in the first place. Whether it’s lifestyle choices, stress, or irregular routines. Once you know the root cause, you’ll be in a much better position to choose the right solutions that actually work for you. Start with tracking—you might find that awareness alone is the most powerful tool you need.
That’s exactly why I created a simple, printable 3-page Sleep Tracker—designed not just to log your sleep, but to help you truly understand it. In this post, I’ll walk you through what to track, why it matters, and how you can start building healthier sleep habits from tonight onwards.
Why Sleep Tracking Works
When you’re dealing with insomnia or broken sleep, it can feel like there’s no clear cause. But the truth is, your sleep quality is often the result of small daily actions—what you eat, how you wind down, your evening routine, and even how hydrated you are.
Tracking these habits daily helps you:
Identify hidden sleep disruptors (like late caffeine or too much screen time)
Spot patterns in poor sleep over time
Understand how your mental health or stress levels impact your rest
Sleep tracking isn’t about being strict or perfect—it’s about becoming more aware and giving yourself the chance to make small, meaningful changes.
What to Track for Better Sleep
To really understand your sleep, it helps to go beyond "no cheese before bedtime" it extend to a whole world of activities that can have a big impact on your sleep.
Here are a few key things to pay attention to:
Daytime routine:
Did you drink enough water?
What was your alcohol and caffiene intake?
Did you exercise?
Evening Habits:
What did you do before bedtime?
What time did you go to sleep and wake up?
Why was your sleep interrupted?
Monthly Patterns:
Sometimes, we only notice patterns when we zoom out. That's why having a monthly visual overview of your sleep can be so helpful. It let's you reflect on why some weeks feel harder than others and which routines support you best.
The Printable Sleep Tracker I Created
To make sleep tracking simple and supportive, I designed a 3-page printable PDF that you can download, print, and use as part of your self-care routine.
Page1: Daytime Routine Tracker.
Track hydration, caffeine, alcohol, exercise, and other habits that influence sleep- so you can spot whats hurting your rest.
Page 2: Bedtime + Sleep Log
Log activities before bed, sleep start, wake times, interruptions, and how you felt waking up. It's an honest, non-judgemental space to understand your nights better.
Page 3: Monthly Sleep Visualiser
Colour in the number of hours you slept each night across the month. This visual tool helps you identify highs, lows, and patterns at a glance.
Once you have your sleep tracker downloaded, you can use it infinitely!
You can get the full printable tracker on my Etsy shop or browse a range of different digitsal tools Here. It's an easy way to start become more aware of your sleep without any pressure or overwhelm.
Quick Steps to Improve Your Sleep Tonight
If you're looking for ways to sleep better starting now, here are a few simple changes to try tonight to help your body and mind unwind:
Create a Calm Bedtime Routine
Start winding down at least 30-60 minutes before bed, Dim the lights, put your phone away, and do something calming. Good ideas are reading, stretching, or journaling!
Cut back of the Caffeine
We all love a coffee, but the harsh reality is caffeine stays in your system for hours. Avoid Caffiene after around 2pm to notice the difference. Instead, try switching to herbal tea or decaf drinks in the afternoon.
Reduce Screen Time Before Bed
The blue light from screens can trick your brain into thinking it's still daytime. Try to unplug at least 30 minutes before sleep. Additionally, you can use a blue light filter to reduce this effect.
Routine
Your body loves a routine. Going to bed and waking up at consistent times- even on weekends- can train your body to crave sleep at the appropriate times.
Make Your Space Sleep Friendly
Keeping your bedroom cool, dark, and quiet. Use blackout curtains, soft lighting, or even calming scents like lavender to create a sleep-friendly atmosphere.
These small differences can make a big difference over time. Pair them with regular sleep tracking to see what works best for you.
Our Recommended Products
Looking to improve your sleep routine? Here are a few tried-and-true products we love that can support better rest. We may earn a small commission if you choose to buy through these links—at no extra cost to you. Thank you for supporting our wellness blog!
Blue Light Glasses
A must have if youre using screens in the evening. They help protect your natural sleep cycle!
Optulize offer great affordable, stylish blue light glasses via Amazon.
Essential Oil Diffuser + Lavender Oil
Transform your bedtime routine with the calming power of aromatherapy. An essential oil diffuser paired with lavender oil can help create a peaceful atmosphere, reduce stress, and naturally support better sleep. It can make all the different to a better nights sleep.
Our pick: Neom
A premium ultrasonic diffuser designed to transform your space into a tranquil haven. With just a touch, it disperses a fine mist of therapeutic-grade essential oils, creating an atmosphere conducive to relaxation and restful sleep.
Pair it with Neom's Perfect Night's Sleep Essential Oil Blend, a soothing concoction of English lavender, chamomile, and patchouli. This blend is crafted to help you unwind, reduce stress, and prepare your mind and body for a peaceful night's rest.
Budget Friendly: We understand the importance of seeking affordable options for all. ASAKUKI provides a compact, reliable option that doubles as a humidifier- perfect for creating a calm sleep space.
Pair it with a few drops of NIKURA lavender essential oil and let the stress melt away!
Final thoughts: Progress Over Perfection
Improving your sleep doesn’t have to mean overhauling your life overnight. It starts with small, consistent steps—and the first one is simply noticing.
By using a sleep tracker, you’re giving yourself the gift of clarity. Only then can you work toward better nights sleep.
Download your tracker, print it off, and try it for just 7 days. You might be surprised by what you learn about yourself and how good it feels to finally understand what's been keeping you up.
Check out my Etsy Store for specifically tailored digital downloads ready to use instantly!
Comments