Google Sheets · Excel · 6 tabs · consistency score · no macros
Sleep & Energy Tracker
Hours, wakings, quality and caffeine — the four numbers that decide your day.
€14.90 · instant download · Excel and Google Sheets · no subscription · use it forever.
What this is
Track the numbers that actually move sleep: total hours, wakings, caffeine and consistency — then hand a clean report to your GP.
A sleep tracking system in Excel and Google Sheets: nightly log, night-waking log, a dashboard with averages and consistency, and a printable report for your GP.
What you get
- 6 tabs: SETUP · SLEEP LOG · WAKE LOG · DASHBOARD · SLEEP REPORT · README
- Consistency score — Night-to-night spread shows whether you are steady
- Wake-cause breakdown — See what actually wakes you at 3am
- GP report — One printable page for a sleep referral
- Log columns: Date, Bedtime, Wake time, Hours slept, Night wakings, Quality 1-10, Energy 1-10, Caffeine drinks, Screen in bed, Notes
The tabs
Setup
Target, usual bedtime, caffeine cut-off
Sleep Log
Bed, wake, hours, wakings, quality, caffeine
Wake Log
Night wakings and what caused them
Dashboard
Averages, best/worst, spread, causes
Sleep Report
One-page printout
README
How to use it
The columns you log
Date · Bedtime · Wake time · Hours slept · Night wakings · Quality 1-10 · Energy 1-10 · Caffeine drinks · Screen in bed · Notes
What the dashboard works out for you
- Nights logged
- Average hours slept
- Target (hours)
- Nights at or above target
- Best night (hours)
- Worst night (hours)
- Night-to-night spread (h)
- Average quality (1-10)
- Average wakings per night
- Nights with 3+ wakings
- Average energy (1-10)
- Nights with screens in bed
- Total caffeine drinks
- Average caffeine per night
What wakes you up
needed the bathroom · noise · racing thoughts · hot · pain · child
What a filled-in week looks like
SLEEP LOG — 32 nights of sample data
| Date | Hours | Wakings | Quality |
|---|---|---|---|
| 2026-08-04 | 6.4 | 2 | 5 |
| 2026-08-05 | 7.8 | 0 | 8 |
| 2026-08-06 | 5.6 | 3 | 4 |
| 2026-08-07 | 8.1 | 1 | 9 |
| 2026-08-08 | 7.2 | 1 | 7 |
Nine seconds at wake-up
1 — Log the night
Bed, wake, wakings
2 — Read the dashboard
Averages and consistency
3 — Print for the GP
Two weeks of nights, one page
Who it is for
Insomnia
Show a GP two weeks of real nights instead of a shrug.
Shift & on-call work
Track what the rota does to your sleep.
Parents
Log whose night it was and what the pattern really is.
Caffeine cut-off
Test whether the 4pm coffee is the 3am wake-up.
New meds or CPAP
Before and after, measured rather than remembered.
How to use it
What this is
A sleep tracking system in Excel and Google Sheets: nightly log, night-waking log, a dashboard with averages and consistency, and a printable report for your GP.
1. SETUP
Name, start date, target hours, usual bedtime, caffeine cut-off, your main goal and your GP or clinic.
2. SLEEP LOG
One row per night: date, bedtime, wake time, hours slept, number of wakings, quality 1-10, energy 1-10, caffeine drinks, screens in bed and notes.
3. WAKE LOG
Log each night waking: time, how long you were awake and what woke you. The dashboard shows your most common cause.
4. DASHBOARD
Nights logged, average hours, nights at target, best and worst night, night-to-night spread, average quality, average wakings, 3+ waking nights, average energy, screens and caffeine totals.
5. SLEEP REPORT
Print one page: nights logged, average hours, best/worst, spread, quality, wakings, energy and your stated goal.
Files included
Filled sample workbook, blank workbook, quick-start PDF.
Works with
- Excel and Google Sheets (instructions included)
- Print as PDF for a paper copy
Before you buy: Not medical advice. If you snore heavily, stop breathing in your sleep, or fall asleep in the daytime, see a clinician — this sheet supports that conversation, it does not replace it.
Get it
€14.90, instant download from the ChurchillCraft shop on Etsy. No subscription, no account, no macros — the file is yours and it keeps working.