Bullet Journal for Sleep + Energy
There's nothing better than a great night of sleep, and there's nothing worse than a sleepless night.
As every parent of a newborn can attest, there's nothing that can replace the feeling of being rested. It's true that the foundation of our vitality lies in a deep, restful, rejuvenating sleep, yet 1 in 3 adults don't get the recommended 7 hours of sleep a night.
If you want to maximize your vitality and feel your best, it's worth taking the time to be mindful and proactive about your sleep habits. We can help.
New to bullet journals? Learn more about them here.
The Jihi Sleep Tracker PDF
We've created a simple but mighty free sleep tracker that you can use to become more knowledgeable and proactive about your sleep habits. By following a few simple steps, you can help your body maintain a healthy sleep/wake cycle, allowing you to decompress and flow into the evening, stay asleep at night, and wake up feeling refreshed and recharged.
This simple to use sleep tracker pdf will help you visualize your quality of sleep over time and correlate it with your daily sleep habits. Designed to be fast and easy to use, this printable sleep tracker can be filled out in less than 1 minute per day, and - while based on well-known best practices for enhancing sleep quality - can be easily modified according to your own lifestyle and wellness goals.
Steps to Use Jihi's Sleep Tracker PDF
Fill out the month in the corner and set 2 custom sleep-helping habits (optional)
Each morning, answer the question "how was last night's quality of sleep?" Rate it from 0-3 with a simple dot in the correct square.
A rough guide, or make it your own:
|0||no sleep/terrible sleep|
|1||rough night but got through|
At the end of the day answer the question "how did your energy for the day end up being?" Rate it from 0-3 with a simple dot in the correct square.
A rough guide, or make it your own:
|0||I was exhausted|
|1||I was tired|
|2||I was fine|
|3||I felt well rested|
Throughout the day, make a note of your habits putting a simple yes or no (y/n or a dot for yes and empty for no) in the box next to the behavior. Every day doesn't need to be perfect, but tracking daily will help illuminate which behaviors impact your quality of sleep the most.
Setting Yourself Up for Success
Our suggested best practices for great sleep are:
- To be active - studies show that moderate to vigorous exercise improves sleep quality, decreases the time it takes to fall asleep, and reduces middle of the night wakeups. Aiming for at least 30 minutes of moderate exercise a day will greatly improve sleep in both the short and long term.1
- To stretch - stretching moves energy throughout the body, and reduces the chances of soreness and discomfort from exercise (which can contribute to sleeplessness and discomfort at night). In addition, stretching the body helps with relaxation and mindfulness, both of which contribute wonderfully to a restorative sleep.
To meditate - meditating can be as simple or complex as you'd like it to be, but for the purposes of this sleep tracker we think of meditation as "taking time to breathe, and taking time to release resistance." Taking a moment of mindfulness each day to come within and be honest with ourselves in a Jihi (compassionate), gentle way is a wonderful tool to relieve stress and calm anxiety. When we push through our days without taking any time to come within, it can become a pattern where the anxious mind "wakes up" at night to get caught up on the thoughts or feelings that were repressed during the day. Releasing this energy, practicing deep breathing, and taking time to be honest with our feelings during the day - where we have time and creative energy to work through them - frees our emotional and energetic body from working overtime at night.
For a short, powerful meditation to help you disconnect and improve your quality of sleep, check out Jihi's Drop the Day meditation.
- To avoid afternoon caffeine - everyone has different tolerances to caffeine, but if your goal is optimizing deep, restful sleep (and limiting the time it takes you to fall asleep) it is wise to avoid caffeine at least 6 hours before bed.
- To stick to a bedtime routine - regular and consistent bedtime routines are an important way to signal to your body that it's time to get to sleep. A great bedtime routine is something you can stick to, that helps you disconnect from work and screens and allows you to decompress as naturally as possible.
- To note if you have a cold or a virus - having a cold or virus not only impacts our activities throughout the day, but our duration and quality of sleep as well. This gives you an opportunity to make note that you're under the weather, and puts the rest of the day's activities and sleep quality in perspective.
- Customizable goals - fill in these two blank lines with whatever tools you use (or want to use) to support a great night of sleep. Not sure what to put here? Maybe turning off screens an hour or two before bed or reading before sleep would be nice ones to try.
Based on bullet journal organizational concepts, this Jihi Journal for Sleep will help you to get a quick, customizable view of your sleep over the course of a month. The sleep tracker bullet journal layout allows you to instantly graph your sleep throughout the month and correlate "sleeplessness flare ups" or low energy days with your corresponding habits, giving you an idea which lifestyle choices are most critical to your overall vitality.
Interpreting Your Results
Here is an example of what a filled out tracker looks like. After filling it out daily, you can highlight the patterns at the end of the month, and see what correlating behaviors had the most impact on our sleep patterns:
From this sleep tracker, here are a few things we can observe:
- Sleepless "flare ups" tended to happen in 2 day bursts
- These flare ups were usually preceded by a combination of afternoon caffeine + elevated screen time + more alcohol + no exercise
- Whenever the caffeine/alcohol/exercise equation became imbalanced, it triggered a sleepless night that carried on for 1-2 days
Of course, correlation doesn’t equal causation, so we can’t say for sure that these behaviors are the cause of sleeplessness. There could be life events or stressors that lead to the behaviors we’re tracking and correlate to the sleep patterns.
For instance, in this example tracker, perhaps stressful work days led to skipping a workout and having some caffeine after lunch. Relaxing from this stressful, high caffeine day was accomplished by an extra couple of drinks at night and some screen time. Harmless, right? Yes, but the combination seems to trigger a day or two of sleepless nights, which (of course) lead to some low energy days. A combination of exercise, Reverie and water look like a good combination here to burn off that extra stress and get back on track sleep-wise.
Each month you track will reveal new insights and empower your self-knowledge, helping to create a smoother month ahead. Armed with this information, you’ll be empowered to gradually discover what we hope is the best sleep of your life!
Using the Sleep Tracker PDF to Test Sleep Supplements
You can also use this sleep tracker to answer the question if a supplement, like CBD, is helping with your sleep. Our Reverie Evening Supplement uses CBD, a small amount of melatonin, and sleep-promoting herbs like skullcap, California poppy and chamomile to help you naturally unwind and relax into a deep sleep. You can try filling out the tracker for a month before using a supplement like Reverie and then adding the supplement to compare, or, once you're on a supplement you can compare different patterns of use (for instance, every other night compared to nightly) with sleep quality over time.
Many people wonder if CBD has a panacea effect, or if it will help their sleep. By tracking your sleep quality and CBD dosage, you can watch over time and see how it works for your body. To learn more about using the sleep tracker PDF to answer the question if CBD works for you, check out this resource.
We provide both printable and fillable versions of the PDFs, so you can use them however best works for you. If you'd like to edit the fields with our prompts, you can do this by opening them in Adobe Acrobat.
In summary, a sleep tracking bullet journal framework can be a very helpful way to stay mindful and accountable for your sleep-promoting behaviors and aware of how factors like illness and supplements affect your quality of sleep over time. Improving sleep and getting into great habits is an investment that will be rewarded in every area of your life, from helping you maintain a healthy weight to improving sex drive, focus and performance.