Sleep & Recovery
Two-week Sleep Diary
Explore when and how you sleep, and how you feel during the day. A simple record can help you see patterns that memory alone may miss.
Free printable PDF · Two-week tracker
What could you notice?
Your sleep timing, periods of wakefulness and the relationship between your nights and daytime energy. The aim is to explore your own pattern, without judging every night.
How to use it
Fill in the diary each morning, using approximate times.
Mark when you started and stopped trying to sleep. Leave gaps for periods you were awake.
Record your day type, daytime energy, sleep quality and any notes that help explain the night.
YOUR NEXT SMALL SHIFT
Look for a pattern.
Choose one experiment.
After two weeks, what stands out? Choose one small change to explore, then use the diary again to see what you notice.
At a glance
Format
Printable PDF
Best used for
Noticing sleep patterns over time
Created by
Dr. Saartje Jooris | The Health Shift
An educational tool for reflection. It does not diagnose a condition.