30-Day Sleep Reset Tracker
Log each night, and the tracker works out your sleep efficiency, your progress and your sleep window for you.
Fill this in each morning. Your best estimate is fine. Don't check the clock during the night.
Ticks save automatically. Each week keeps the habits from the weeks before.
Your suggested sleep window
Based on your last 7 logged nights. Your wake-up time stays fixed; only your bedtime moves.
Sleep efficiency, night by night
The dashed line marks 85%, the healthy range.
Before & after
"Before" is your Week 1 average; "Now" is your last 7 logged nights.
For education only, not medical advice. Your entries are saved only in this browser on this device. ·
What the tracker does
The tracker turns the core of cognitive behavioral therapy for insomnia (CBT-I) into a 30-day plan you can follow on your own. CBT-I is the first-line treatment for chronic insomnia in the American Academy of Sleep Medicine’s 2021 guideline, ahead of sleeping pills.
Each morning you log five times and a rating, which takes about two minutes. The tracker works out your time in bed, your time asleep and your sleep efficiency.
Sleep efficiency, in plain numbers
Sleep efficiency is the share of your time in bed that you actually spend asleep. Seven hours asleep out of eight in bed is about 88%.
Around 85% or higher is the healthy range shown on the progress chart. Lower numbers usually mean long stretches of lying awake, which teach the brain to link the bed with wakefulness.
The four weeks
- Observe (days 1-7): change nothing and keep the diary, so you know your starting point.
- Anchor your body clock (days 8-14): the same wake-up time every day, daylight soon after waking, and caffeine and alcohol kept away from bedtime. Our article on morning light explains why the first two matter.
- Retrain the bed (days 15-21): bed only for sleep and sex, get up if you have been awake about 20 minutes, and follow your sleep window.
- Quiet the mind (days 22-30): give worries a set time in the early evening, question anxious thoughts about sleep, and practice relaxation or slow breathing with our breathing timer.
How the sleep window is set
After at least five logged nights, the tracker looks at your last seven. Your wake-up time stays fixed and only your bedtime moves.
If your efficiency is below 85%, it suggests going to bed about 30 minutes later; at 90% or more, you can add 15 minutes back if you feel tired during the day. It never suggests less than six hours in bed.
This is a gentle form of “sleep compression”. Expect a few drowsier days at first, and do not drive or use machinery if you feel sleepy.
When not to use the sleep window
Skip the sleep window step and talk to a doctor first if you have bipolar disorder or epilepsy, are pregnant, or might have sleep apnea (loud snoring, pauses in breathing, waking up gasping). Shortening sleep can trigger problems in these conditions.
If poor sleep lasts more than three months or is affecting your mood or safety, see a doctor. Our guide to insomnia disorder explains how it is diagnosed and what CBT-I with a therapist involves.
Your privacy
Everything you enter is saved only in this browser on this device, never on our servers. You can download your diary as a CSV file to show a doctor, or clear it at any time.