My 7-Day Sleep & Wellness Journal
Small steps toward better sleep, greater energy, and improved well-being.
Name: ______________________________
Week of: ____________________________
A Gentle Reminder
Better sleep isn't about being perfect. This journal is simply a way to notice patterns, understand what may be affecting your sleep, and discover what helps you feel your best.
There are no “right” or “wrong” answers. Be curious, not critical.
🌙 My Sleep Check-In
Day 1 — __________
Last night I went to bed at: __________
Approximate time I fell asleep: __________
I woke up during the night:
☐ No ☐ Yes — approximately _____ times
I got out of bed at: __________
Total sleep felt like: __________ hours
How rested do I feel this morning?
☐ 1 ☐ 2 ☐ 3 ☐ 4 ☐ 5
1 = Not rested | 5 = Very rested
My energy today:
☐ Low ☐ Okay ☐ Good ☐ Excellent
My mood today:
☐ Low ☐ Calm ☐ Good ☐ Positive
Before bed last night, I:
☐ Used my phone/TV
☐ Ate a meal or snack
☐ Had caffeine
☐ Exercised
☐ Practiced relaxation
☐ Read
☐ Took time to unwind
☐ Other: __________________
What may have helped my sleep?
What may have made sleep more difficult?
Tonight, one small thing I want to try:
🌿 My Daily Wellness Check-In
Today I moved my body:
☐ Not today ☐ A little ☐ Moderate ☐ A lot
I spent time outside/daylight:
☐ No ☐ Yes
My stress level today:
☐ 1 ☐ 2 ☐ 3 ☐ 4 ☐ 5
1 = Very low | 5 = Very high
Today I did something that supported my well-being:
Something I'm grateful for today:
Repeat This Page for Days 2–7
Day: __________
Bedtime: __________
Approximate time I fell asleep: __________
Number of awakenings: __________
Wake-up time: __________
Estimated hours of sleep: __________
Rested this morning: 1 2 3 4 5
Energy: Low / Okay / Good / Excellent
Stress: 1 2 3 4 5
What supported my sleep? __________________________
What made sleep difficult? _________________________
One small step for tonight: ________________________
🌱 My 7-Day Reflection
After completing your journal, take a moment to look for patterns.
I noticed...
I tended to sleep better when:
Things that seemed to interfere with my sleep:
My stress and sleep seemed to be:
My energy was best when:
One habit I would like to continue:
One small change I would like to experiment with:
My Wellness Commitment
For the next week, I will focus on:
________________________________________________
I don't need to be perfect.
I just need to keep taking small steps.
💚 Remember
Sleep and wellness are personal. What works for one person may not work for another. Use this journal to notice patterns and have a conversation with your healthcare professional if you have ongoing or concerning sleep difficulties.
Your wellness. Your journey. Your next small step.