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Sleep. The name of the game today, and a sleep tracker bullet journal printable for you to use.

This week I began Week 3: Sleep via the Chopra Ayurvedic Health Certification Program through the Institute for Integrative Nutrition.

I already knew that getting enough sleep is crucial to gut health, an overall healthy lifestyle, and general vibrancy.

However, I learned so many new things and strategies for more, and higher quality sleep this week.

I want to share with you today, and give you my favorite tool for tracking your own sleep.

Sleeping

Did you know that humans spend roughly 1/3 of their lives sleeping?

The National Sleep Foundation says that adults (26 – 64 years) need 7-9 hours of sleep.

Even though it’s a biological necessity, we still either aren’t getting enough sleep or the quality of sleep is suffering.

I’m not immune to this, either.

But after this week’s studying, I’m on a mission to not only elevate my total hours sleep goal, but (more importantly) elevate for better quality sleep.

According to the Chopra Ayurvedic Health Certification Program, activation of the parasympathetic nervous system shifts your physiology into a mode of healing. And the optimal hours for sleeping are 10am – 6pm.

But simply saying that we “need more sleep,” doesn’t make it so.

It’s not that easy for most of us. 

The Chopra program outlined these 6 ways for getting more restful and enough hours of sleep:

1. ​Prepare your body. Eat light at night. In fact, try not to eat at least 2 hours before bedtime. And, at the very least, make sure it’s not a heavy meal.
2. Go on a mindful walk. This doesn’t have to be anything long or intense, but even a short 15-minute walk about 2 hours before bedtime is a good idea for preparing the body to relax.
3. Try restorative yoga. You can learn more about Mindful Movement Exercises.
4. Warm the body. Taking a warm shower or bath prior to bedtime is a good way to calm the body in preparing for sleep.
5. Practice Pranayama. These are breathing techniques, which again, you can see more of in Mindful Movement (linked above).
6. Herbal Support. Sometimes we need extra help if sleep deprivation has caught up. Some herbs that are linked to more and adequate sleep include: Ashwagandha, Tulsi (holy basil), Valerian, and Passionflower.

If you’re having a hard time connecting the dots between sleeping and how you’re feeling, then keeping a Sleep Tracker Bullet Journal might be just what you need.

Sleep Tracker Bullet Journal Printable

Click HERE to save this article that includes a sleep tracker bullet journal printable for later.

I have been tracking my sleep for personal use for as long as I can remember.

And it has given me so much insight into my own sleep patterns and (maybe more importantly) how those patterns have affected my gut.

In an era of digital devices and apps, the simplicity and personalization of a bullet journal provide a refreshing approach to tracking sleep and sleep habits.

While I do use my Oura Ring for understanding total number of hours and the quality of that sleep, I still use the best sleep tracker in combination with my bullet journal sleep log for identifying the nuances with different needs like gut health, emotional health, and overall day-to-day health.

A sleep tracker bullet journal allows you to understand your sleep habits intimately, notice patterns over time, and make adjustments that lead to better sleep quality. 

By visually documenting your sleeping habits and sleep journey, the process becomes engaging and insightful, helping prioritize good sleep naturally.

8 Reasons to Use a Bullet Journal for Sleep Tracking

1. Personalization and Flexibility
   A bullet journal allows complete customization, from the layout and colors to what data you record. Whether tracking hours slept, quality, or how refreshed you feel, it’s a great way to tailor it to meet your unique needs.
2. Mindful Reflection
   Physically writing down your sleep habits creates mindfulness about sleep behaviors. The ritual of jotting down patterns or challenges can help foster a healthier, more reflective sleep routine.
3. Visual Sleep Patterns
   Visual representations, like graphs (I use this through habit trackers dedicated to sleep), can reveal patterns and trends in your sleep over time. You can create designs to see your sleep data at a glance, making it easier to spot issues such as insomnia or waking up frequently which directly affect the quality of your sleep.
4. Mood and Energy Correlation
   A bullet journal (like our bullet journal trackers) can incorporate elements beyond sleep tracking, like daily moods, energy levels and appetite. By comparing sleep quality with these elements, you can identify how rest impacts your day-to-day life.
5. Self-Accountability and Goal Tracking
   Setting and tracking sleep goals, such as aiming for eight hours or a consistent bedtime, becomes easy. Seeing progress in the amount of sleep you’re getting encourages continued commitment to better sleep habits.
6. Track Factors Influencing Sleep
   You can also log factors like caffeine intake, exercise, or screen time before bed to understand what may impact your sleep quality. This offers insights and the bigger picture into lifestyle adjustments that could improve a good night’s sleep.
7. Creative Outlet for Relaxation
   For those who enjoy art and creativity, decorating and designing sleep spreads can be therapeutic. The creative process itself, using different colors and design as desired, may help promote relaxation, indirectly improving sleep quality.
8. Data Privacy and Control
   Bullet journals via a physical product keep data in your control. No app or device is storing or analyzing your sleep habits, which some may find reassuring for personal privacy.

Sleep Tracker Bullet Journal Printable

Click HERE to save this article on the sleep tracker bullet journal printable for later.

So what does a page in this gut healing journaling SYSTEM look like?

Well, for starters, go ahead and download my free printable sleep log meets daily bullet journal page above.

Then, let’s walk through it.

Here is what this page includes:

1. Ability to customize exact month and date
2. CD = record your cycle day (which day of your monthly cycle are you on)
3. Energy level – how much energy did you have during the day?
4. Sleep – a simple wheel that acts as your own sleep tracker for how many hours of sleep you got the previous night
5. BM = what were your bowel movements like
6. Mood = how did you feel during the day
7. Water = how much water did you drink?
8. Workout intensity = did you workout at an easy pace or go all out?
9. Rate your overall day = look at the entire sheet prior to going to bed at night and ask, “After looking over this sheet, how was my overall day?”
10. Daily gratitude = Just one line to give gratitude for the day

And then, an entire page filled with bullet journal style lines.

The full journaling system comes with a Key that will help guide you towards filling this page out in the most simplistic and accurate way for tracking your day.

The Key provides an easy way to navigate all aspects of your day.

Track Your Sleep Habits on the Bullet Journal Lines

Because we are already tracking sleep on the left column via the wheel, there is no denotation in the Key for sleep. BUT, the huge benefit of this key is that I provide ample room for you to create your own personal key as well with other things you personally want to track.

So, let’s say you want to get really dialed in with your own weekly sleep log for identifying patterns and/or hitting a specific goal.

You might create symbols/letters/numbers as such for specific habits:

• HQS = high quality sleep
• ♨ = indicates a sleep tea prior to bedtime
• ⩇⩇:⩇⩇ = indicates sleep was not restful
• 🌙 = I prepared my body appropriately for a good night’s sleep
• W (this one is in the Key) = workout, and you could use it if you take that 15-minute walk before bed
• S (this one is also in the Key) = supplement, and you could use it for tracking any herbs you might take prior to going to sleep

Remember, you can get your own page as an instant download HERE.

Sleep and Gut Healing

You can find my own sleep study as it relates to gut healing. 

A gut healing journaling system can drastically change the trajectory of your healing journey.

Our gut healing journaling SYSTEM comes both as a physical journal and via planner printables with a full printable template.

You often hear doctors, nutritionists, and coaches say that one of the best things you can do for your health and wellness journey is to keep a food and lifestyle journal.

Well…..this is it, and it was created just for gut healing.

You won’t find anything else like it on the market. No part of the healing components have been left out. 

The Full Ayurvedic Series

This article is part of my full Ayurvedic series.

In addition to the hundreds of articles and thousands of hours I’ve spent in the last decade devoted to all things gut health and gut healing, I am working on becoming a certified Ayurvedic practitioner, so that I am able to give my clients the best, most comprehensive guidance for healing – 100% on an personalized level.

If you’re interested in working 1-on-1 with me, you can sign up HERE today.

And here are all the previous articles on Ayurveda you can binge-read now:

1. What is Ayurveda – [The Ultimate Beginner’s Guide]
2. Ayurveda for Balance
3. Ayurvedic Food List
4. Mindful Movement Exerices
5. Kitchari Cleanse Recipe [One Pot Kitchari]

Xox,
SKH

Disclosure: All opinions started here are 100% my own. I appreciate your support, as this compensation helps with expenses to keep this website up and running, and for me to continue sharing all that I can with you. Some of the links in this post are affiliate links. This means if you click on the link and purchase the item, I may receive a small commission at no extra cost to you. All opinions remain my own.