Want to start tracking your sleep without spending time designing a spreadsheet?
Download our free Sleep Tracker Template in Google Sheets, Excel, or PDF.
It’s easy to customize and helps you keep a clear record of your bedtime, wake-up time, sleep duration, and daily sleep patterns.
What Is a Sleep Tracker Template?
A sleep tracker template is a structured tool for systematically recording and monitoring your sleep patterns over time, capturing data such as bedtime, wake time, total hours slept, and sleep quality ratings.
By logging this information consistently, the template helps you identify trends, habits, or disruptions that may be affecting the quality of your rest, such as late-night screen time, caffeine intake, or stress levels.
Download Spreadsheet Daddy’s Free Sleep Tracker Template
Our Sleep Tracker Template makes it easy to keep a simple, ready-to-use log of your nightly rest so you can spot patterns over time.
What’s included
- Structured daily logging columns: The table includes dedicated fields for Date, Bedtime, and Wake-Up Time, providing a clear, consistent format for recording your sleep schedule night after night.
- Automatic sleep duration calculation: The Sleep Duration column is pre-formatted as hh:mm:ss and calculates the total time slept based on your entered bedtime and wake-up time, eliminating the need for manual math.
- Sleep quality and disruption tracking: Dedicated Sleep Quality and Wake-Ups columns let you rate how well you slept and log how many times you woke during the night, helping you spot patterns that affect your rest.
- Open-ended notes field: The Notes column provides space to jot down context, such as caffeine intake, stress levels, screen time, or anything else that might explain a particularly good or bad night’s sleep.
Add or remove columns to match exactly what you want to track.
Download a free Sleep Tracker template below and select the format that best fits your tracking needs:
How to Use Our Sleep Tracker Template
1. Get your Sleep Tracker in Excel or PDF, or duplicate it in Google Sheets for easy online tracking.
2. Enter the date, bedtime, wake-up time, sleep quality, and number of times you woke up during the night. The template automatically calculates your total sleep duration based on the times you enter.
3. Use the Notes section to record any important observations, such as changes in your routine, stress levels, or other factors that may have influenced your sleep.
