FREE 10+ Sleep Tracker Samples in PDF

According to a survey conducted by Philips Global Care Survey on 2019, there are more or less 67% of the world’s population that are sleep-deprived. Forward to 2022, the number of people who cannot sleep well had significantly increased due to several factors and circumstances. While others are getting medical treatment to cure such problems, there are those who cannot afford to even get a professional medical assessment. However, there is a way to monitor your sleeping time every day with the help of a sleep tracker. Learn more about sleep trackers and how you can create one with this article.

FREE 10+ Sleep Tracker Samples

1. Sleep Tracker Template

2. Basic Sleep Tracker

3. Sleep Tracker Technology

4. Printable Sleep Tracker

5. Sleep Tracker Example

6. Weekly Sleep Tracker

7. 30-Day Sleep Tracker

8. Sleep Time Tracker

9. Sleep Tracker For Weeks

10. Sleep Tracker in PDF

11. Sample Sleep Tracker

What Is a Sleep Tracker?

A sleep tracker is a customized document or spreadsheet that contains information about a human’s sleeping habits and schedule. It is an aid that helps individuals track the patterns of their sleep on a daily basis. The sleep tracker can be of different forms: calendar schedule form, checklist form, and timetable chart form. It also has a survey-type questionnaire that helps the individuals assess themselves during the monitoring period. 

How to Create a Sleep Tracker?

To make a sleep tracker, there are only four things you need to prepare: a pen and paper, or download a template and software perfect for graphic design. If you are ready, you can follow the steps further below to jumpstart your task.

1. Choose a Design

Since you will be using your sleep tracker for quite some time in the future, you may want to customize or design them according to your preferences and needs. The most common design for sleep trackers is the grided ones that can be converted into the style of a weekly or monthly calendar. There is also the option of creating a chart where you can draw graphic illustrations that may depict your sleep schedule in an artistic way.

2. Include Energy Indicators

How energetic you are during your waking hours is directly related to how many hours you’ve slept. If you have been sleep-deprived and had only a few hours of sleep, you will notice your energy levels drop and you are unable to perform any work efficiently. Just the same, having slept well during the day or night, depending on your circumstances, allows you to regain the energy you need to perform a day’s work. Knowing your energy levels during the days helps you assess whether you need to take a rest or not and whether there is a need to address your sleeping problems medically.

3. Incorporate Questionnaires

“Are you feeling anxious during the night?”, “Why does drinking milk not help me sleep better?”, or “What am I doing before sleeping?” Asking yourself these questions will help you identify the problems that may have caused you to not sleep during the night. If you have been visiting a doctor to address any medical condition, then you can use the doctor’s notes about your sleeping pattern as your reference in your tracker. You can also search on the Internet if you are unsure what to write for the first time. 

4. Make Way for Notes

Your tracker is your personal journal, so feel free to write down notes that you think are helpful or important to you. Notes can help you remember what happened before you sleep or after you wake up, such as the result of your blood pressure, pulse rate, and heart rate monitoring. You can even take note of how many glasses of water you’ve drunk or whether you’re feeling pain somewhere. Small reminders help you become more aware of how things are going in your life, which may help you sleep better as you are now aware of your sleeping patterns.

Sleep deprivation would not only cause you illness. It can also lead to poor work performance, and low energy levels, contribute to accidents and may affect your life significantly. This may be the time for you to make use of a sleep tracker to monitor your sleep and improve your way of life. Download our creative and printable sleep tracker templates today by checking out our samples in this article.