Behavior Secrets · Free tool
30-Day Sleep Reset Tracker
Log each night, and the tracker works out your sleep efficiency, your progress and your sleep window for you.
Set your start date to begin
Fill this in each morning. Your best estimate is fine. Don't check the clock during the night.
How rested do you feel? 1 = exhausted, 5 = fully refreshed
–Time in bed
–Time asleep
–Sleep efficiency
Saved ✓
Ticks save automatically. Each week keeps the habits from the weeks before.
Week 3 · Sleep compression
Your suggested sleep window
Based on your last 7 logged nights. Your wake-up time stays fixed; only your bedtime moves.
Log at least 5 nights to see a suggestion.
Safety: never go below 6 hours in bed with this tool. If you feel drowsy, don't drive. Skip this step and talk to a doctor if you have bipolar disorder, epilepsy, are pregnant, or suspect sleep apnea.
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.
If poor sleep is affecting your safety or mood, please talk to a doctor. If you're struggling right now: US call or text 988 · UK & Ireland 116 123 · Elsewhere findahelpline.com
For education only, not medical advice. Your entries are saved only in this browser on this device. ·