Sleep

Sleep Tracker

Track sleep patterns and quality

Log Sleep

Your Stats

Avg Sleep (7 days)

0 hrs

Recommended: 7-9 hours

Avg Quality

N/A

Total Logs

0

Recent Sleep

No sleep logs yet

Better Sleep Tips

  • • Maintain a consistent sleep schedule, even on weekends
  • • Create a relaxing bedtime routine
  • • Keep your bedroom cool, dark, and quiet
  • • Avoid screens 1 hour before bedtime
  • • Limit caffeine and heavy meals in the evening
  • • Exercise regularly, but not too close to bedtime

About Sleep Tracker

Log when you sleep and wake to see how much rest you are actually getting and how consistent your schedule is.

Consistency turns out to matter as much as duration. A regular sleep and wake time supports the body clock, and irregular timing produces effects similar to mild jet lag even when total hours look adequate.

How to use it

  1. 1Log the time you went to sleep and the time you woke.
  2. 2Record consistently, including weekends.
  3. 3Review the pattern across weeks rather than judging single nights.

Sleep habits that make a difference

  • Keep a consistent wake time, including at weekends. This anchors the body clock more effectively than a consistent bedtime.
  • Get daylight early in the day, which is the strongest signal for setting the circadian rhythm.
  • Avoid caffeine after early afternoon. Its half-life is around five hours, so an afternoon coffee is still active at bedtime.
  • Keep the bedroom cool and dark. Core temperature needs to drop for sleep to begin.
  • If you cannot sleep after around twenty minutes, get up and do something quiet rather than lying there, which prevents the bed becoming associated with wakefulness.

A note on scope

These are general wellbeing exercises, not medical advice. If you have a health condition, are recovering from injury, or find that an exercise causes pain rather than mild discomfort, speak to a qualified professional rather than working through it.

Frequently asked questions

How much sleep do adults need?

Most adults need seven to nine hours, though individual requirements vary. Consistently needing an alarm to wake and feeling tired through the day usually indicates you are getting less than you need.

Does a consistent schedule really matter?

Yes, considerably. Irregular sleep and wake times disrupt the body clock and produce effects similar to mild jet lag, even when total hours appear sufficient.

Why does caffeine affect sleep hours later?

Because its half-life is around five hours, so roughly half of an afternoon coffee is still in your system at bedtime, and a quarter several hours after that.