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Sleep #0216

Blue Light Exposure Diary

Log screen time before bed and how quickly you fell asleep afterward. The link between blue light and melatonin suppression is real, though the effect size varies a lot person to person — this tracks your own.

#blue#light#exposure#quality#habit#routine
Blue Light Exposure Diary
Sleep · Weekly Sheet
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Entry note
Today's value
How I felt
What worked
What to adjust next time
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Track newborn sleep and feeding times together, since the two are tightly linked in the first months. Most parents find this combined view more useful than tracking sleep alone.

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Sleep Disorder Monitoring Sheet

Comprehensive log to bring to a sleep specialist: symptoms, patterns, and anything you've already tried. Built to make the most of a limited appointment time with organized history instead of trying to recall it on the spot.

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Sleep Duration Monitor

Log bedtime, wake time, and total hours slept each night. The most basic and most useful sleep metric — most people overestimate how much they actually sleep until they track it for a week.

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Sleep Quality Rating Log

Rate sleep quality each morning on a 1-10 scale with a quick note on what might have affected it (stress, late meal, room temperature). Quality and duration are different things — this tracks the one duration alone misses.

#sleep#quality#rating#night
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