The Sleep Journal
Count the hours, not the sheep.
You cannot try harder at sleeping. So this journal does not ask you to relax. It asks you to measure: six plain numbers each morning, turned into one. Your sleep efficiency, the share of your time in bed you were actually asleep.
Four moves, repeated until they add up.
Sleep efficiency, explained in full → The method is free. The journal is the version that makes you do it daily.
- 01Sign the Sleep Contract
A wake time you keep seven days a week, and your first sleep window.
- 02Log the night
Lights out, out of bed, time to fall asleep, time awake. The page works out your efficiency.
- 03Move the window by one rule
Weekly: 90% or above, go to bed earlier; 85 to 89%, hold; below 85%, go to bed later.
- 04Read the Curve
Thirty nights plotted against an 85–90% target band, so you can see the line move.
4 stories end on this journal.
Short animated films on Instagram and TikTok, each built around one public-domain line and the mechanic inside this journal.
44 pages.
Instant PDF download. Print at home on A4 or US Letter, or fill it in on a tablet with a PDF markup app. Undated, so a missed day costs nothing.
- The Sleep Contract
- 30 night logs
- Four weekly checkpoints
- The Curve
- The Verdict
- What to do awake at 3 a.m.
- A public-domain quotation on every page
A self-help record, not medical advice or a diagnosis. If you snore heavily, stop breathing in the night, fall asleep in the day without meaning to, or nothing changes after six weeks, take the record to a doctor. Do not use the sleep-window method if you drive or operate machinery while short of sleep. Talk to a doctor before using the sleep-window method if you have bipolar disorder, epilepsy or seizures, are pregnant, or work night shifts: less sleep can make these worse.
Photographic covers and our animated stories are made with AI image tools under human direction. Interiors are written and laid out with AI assistance, then reviewed and checked. Every quotation is public domain.
