Sleep Tracker

SLEEP TRACKER FOR EXCEL
Log your night in about a minute. See your sleep score, your sleep efficiency, why you went to bed late, what hurt the night, and (optionally) how a sleep method works for YOU, compared with your own baseline.

WHAT’S INSIDE
– Personal Sleep Score (0-100): this workbook’s own score for comparing your nights, not a clinical measure.
– Built-in Safety Check: the sleep-window planner stays locked until you complete it. Planning aids, not a treatment plan.
– Dashboard: pick a month. 6 KPI cards, 6 charts, a color sleep calendar and month highlights.
– Insights: Habit Finder (nights with vs without each habit), why bedtime slipped, and what hurt the night.
– Methods: your plan plus a library of 9 methods, from “tracker only” to sleep hygiene, stimulus control, sleep restriction and CBT-I principles, with the published guidance behind each.
– Coach: sleep-window calculator, stimulus control check, bedtime shift planner, evening timeline, caffeine-left estimate, bedtime planner.
– Compare: your nights grouped by method against your no-method baseline.

YOU GET 2 FILES
1) BLANK: your own tracker, ready to use.
2) DEMO: 60 nights of FICTIONAL sample data so you can see how everything works.

HOW IT WORKS
1. Open in Excel and type your name and goals.
2. Log each night.
3. Read the Dashboard and Insights.
4. Optional: pick a method and follow the Coach numbers.

GOOD TO KNOW
– Built for Microsoft Excel 2019 / 2021 / 365 (Windows and Mac). Not tested in Google Sheets or Numbers.
– Formulas are protected (no password). Data stays in your own file.
– Digital download. Nothing is shipped.

IMPORTANT
This is a self-tracking and education tool. It is not a medical device and does not diagnose, treat or cure any condition. The sleep score is a simple comparison tool, not a clinical score. If poor sleep affects your days, talk to a doctor.