Printable sleep tracker
Log bedtime, wake time and sleep quality each night.
Content
Dates
Look
Colour
Processed in your browser. Nothing is uploaded.
How to make a sleep tracker
- 1
Change the title, and add a name or subtitle if you like.
- 2
Pick the start date and how many months to print.
- 3
Pick a colour, and switch on “Fillable PDF” if you want to type into it.
- 4
Download the PDF and print it at 100% scale.
About this sleep tracker
A sleep tracker (or sleep diary) shows the patterns behind good and bad nights. Log when you went to bed and woke up, how long you slept, how rested you felt, and things that might matter, like naps, caffeine or late screens.
Doctors often ask for a two-week sleep diary when you talk about sleep problems, and this page is ideal for that.
What’s on the page
- A table with columns for Day, Bedtime, Wake time, Hours, Quality 1–5, Naps, Caffeine, Notes.
Tips
- Fill it in each morning within a few minutes of waking.
- Keep wake-up time steady, even at weekends.
- Use the sleep calculator to plan bedtimes around sleep cycles.
Made to fit, then printed
Everything on this sleep tracker can be changed before you print: the title, the dates, the colour, the paper size and orientation. The page is drawn on your device and nothing is uploaded. Find more printables.
Frequently asked questions
How much sleep do adults need?
Most adults need 7–9 hours a night; teenagers 8–10 and school-age children 9–12.
Can I remove the atifo.app line at the bottom?
Yes. Switch off “Show atifo.app credit” in the Look section and the PDF has no branding at all.
Can I print several months at once?
Yes. Pick the start date and how many months you need; each month gets its own page with the right dates, all in one PDF.
Can I fill in the sleep tracker on my phone or tablet?
Yes. Switch on “Fillable PDF” before downloading and the PDF gets typing boxes and tick boxes you can use in most PDF apps. Or print it and use a pen.
What paper size should I print on?
Choose A4 or US Letter before downloading, and print at 100% or “Actual size”. Portrait and landscape layouts are both available.