Sleep Tracker and Sleep Diary Spreadsheet

About this template

This sleep tracker is a sleep diary that does the arithmetic for you. It is for anyone who has been asked to log their nights for several weeks before an appointment, or who simply wants to know what is actually affecting their sleep.

A paper diary records the nights but tells you nothing when you hand it back. This one turns the same entries into averages, comparisons and a single page you can take with you.

Please read: This is a tracker tool only, not financial, tax, legal, medical or any other professional advice or advisory service. It records and calculates what you enter; you are solely responsible for checking all figures, rates, dates and results and for every decision you make. By purchasing, downloading or using it, you accept these terms (your statutory consumer rights are not affected).

What actually affects your sleep

Each night you tick up to six things, such as late screens, caffeine after two or a nap, and you can rename them. The Correlations tab compares your average sleep quality on the nights each one happened against the nights it did not, and ranks them by size. Eight weeks of ticking becomes one clear sentence about your sleep hygiene.

One row a night

• Room for 300 nights, nine columns a night
• Time in bed against hours asleep, the two figures a sleep clinic usually asks for first
• How many times you woke and how groggy you felt
• Bad nights counted and colored

Medications, appointments and results

• Medications: set a window on Setup and every medication or dose change gets an average for the period before it and the period after
• Appointments: what was said, and what to ask next time
• Results: lab results against the range your lab printed
• Report: the last thirty nights against the thirty before, with the factors ranked, on one printed page

Eleven connected tabs

Start Here, Setup, Daily Log, Nights, Correlations, Medications, Appointments, Results, Monthly, Report and Dashboard. The worked example covers 261 nights across a year, with melatonin from January, better sleep habits from March and a sleep restriction program from June. Average quality reaches 6.5 over the last thirty nights, and late screens cost 3.5 points of quality a night. A blank copy is ready for your own sleep log or insomnia log, and the Medications tab works as a simple medication log alongside it.

This is a spreadsheet, not a medical device. It does not diagnose anything and it is not a substitute for advice from your doctor.

Works with

• Microsoft Excel 2016, 2019, 2021 and Microsoft 365, on Windows and Mac, and LibreOffice
• Google Sheets with a free Google account. The Google Sheets version is a real workbook you make your own copy of, not a PDF with a link in it.
• No dynamic arrays, no macros, no add-ins and no subscription

What you download

• The Excel workbook filled with a worked example
• A blank Excel workbook ready for your own entries
• The instruction guide, which has one-click links to the Google Sheets versions (filled and blank)
• The terms of use as a PDF

Your files are ready to download as soon as payment clears, and the Start Here tab walks you through setup in a few minutes. The template is for personal and business use on your own devices, so please do not share or resell the files. Questions before or after you buy? Use our contact page and we will help.

Frequently asked questions

Does it work in Excel and Google Sheets?

Yes. You download Excel workbooks for Excel 2016 or later on Windows and Mac, and the instruction guide has one-click links to make your own copy in Google Sheets with a free Google account.

Can I change the six things I tick each night?

Yes. The six factors can be renamed, and the Correlations tab compares your average quality with and without each one.

Can I see whether a new medication helped?

You set a window on Setup, and every medication or dose change gets an average for the period before and the period after. It records and compares, it does not give medical advice.

Is there something I can print for an appointment?

Yes. The Report tab puts the last thirty nights against the thirty before, with the factors ranked, on a single page.

Does it record time in bed as well as sleep?

Yes. Each night has time in bed and hours asleep, plus how many times you woke and how groggy you felt.