Free Printable Sleep Hygiene Tracker — Caffeine, Screens & Quality PDF
Per-day caffeine cutoff, last-screen time, awakenings and 6-item hygiene checklist — distinct from a BuJo time-of-night sleep bar.
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What you do at 17:00 decides how you sleep at 23:00
Sleep Tracker under BuJo (`/bujo/sleep-tracker`) is a time-in-bed bar; this tracks the upstream behaviors that cause good or bad sleep.
Hygiene checklist hits / 6 turns abstract advice into a daily score — a 4/6 week predicts better quality than any single habit.
Pair with Behavioral Activation when low mood and disturbed sleep co-exist — both improve faster together.
Practical setup tips
Before printing the Sleep Hygiene Tracker, decide what one row represents and how often the page will be reviewed. That keeps the sheet from becoming a catch-all notes page and makes the finished record easier to compare with similar pages in the same binder or workflow.
- Day should be filled in consistently so the sheet remains useful after the first day of use.
- Caffeine cutoff time should be filled in consistently so the sheet remains useful after the first day of use.
- Last screen should be filled in consistently so the sheet remains useful after the first day of use.
- Bed time should be filled in consistently so the sheet remains useful after the first day of use.
- Wake time should be filled in consistently so the sheet remains useful after the first day of use.
- Awakenings should be filled in consistently so the sheet remains useful after the first day of use.
If the printable is part of a formal, financial, medical, legal, or compliance workflow, use it as a planning and note-taking aid alongside the official system or professional guidance that applies to your situation.