Sleep trackingCSV
Seven-day non-wearable sleep log
Track bedtime, estimated sleep, wake time, awakenings, readiness, caffeine, and relevant context.
Look for patterns across a week instead of judging one night.Free resource library
Templates for ai sleep readiness
Useful, editable starting points with instructions, limitations, and page-specific answers.
PlanningCSV
Sleep debt planning sheet
Compare estimated sleep need with recent duration and plan gradual schedule changes.
Use as a planning estimate rather than a medical measurement.Health conversationsMarkdown
Sleep concern notes for a clinical visit
Organize duration, symptoms, timing, context, and questions before speaking with a clinician.
Bring observations without trying to diagnose yourself.Sleep habitsMarkdown
Bedtime routine planner
Build a short, repeatable wind-down sequence around a realistic bedtime, tomorrow preparation, light, devices, and a minimum version for busy nights.
Use for one week and keep only steps that reliably support bedtime.Caffeine and sleepMarkdown
Caffeine and sleep timing log
Track caffeine source, estimated amount, timing, bedtime, estimated sleep, awakenings, and next-day function during a cutoff experiment.
Use across comparable days before deciding whether to move the last caffeine earlier.NapsMarkdown
Nap timing and response log
Compare nap timing and estimated duration with sleep inertia, alertness, safety, and nighttime sleep.
Use when naps are frequent, planned for shift work, or may be delaying bedtime.Sleep environmentMarkdown
Bedroom sleep-environment audit
Assess bedtime and overnight light, noise, temperature, air, bedding, alerts, interruptions, safety, and one controlled change.
Complete in the room at the times sleep and awakenings actually occur.When to seek helpMarkdown
Sleep clinician question list
Summarize the main concern, pattern, safety impact, diary evidence, medicines, partner observations, and questions for a sleep appointment.
Prepare before a primary-care or sleep-clinic conversation.Shift workMarkdown
Shift-work sleep planner
Map shifts, commutes, main sleep, optional naps, light, caffeine, family interruptions, and dangerous-sleepiness contingencies.
Complete for each rotation pattern before the schedule begins.Sleep readinessMarkdown
Morning sleep-readiness check-in
Record sleep opportunity, subjective sleepiness, symptoms, mood, planned demands, and a safety decision without treating appearance as diagnosis.
Use before demanding work, travel, training, or driving; safety concerns override the score.An optional next step
When a morning check-in fits better than a wearable
SnapSleep is the optional iOS companion for capturing a low-friction readiness check and noticing patterns over time.
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