Sleep Smart Journal
Do you sleep smart?
Did you know that sufficient sleep is essential for efficient performance of your body and mind in everyday life? Did you know that the time spent in front of the screen negatively affects the quality of your sleep? What if you could improve your study and physical performance already today, would you do it?
Increase your performance
This journal belongs to:
You are now holding the tool that will help you to increase the capacity of your memory, productivity and physical performance. This ‘Sleep Journal’ is a tool developed in order to maximise daily potential and encourage an adoption of healthy habits associated with sleep and technology. This journal will allow you to be in charge of the productivity of your mind and body. All you need is you and bit of your attention to improve. This journal will provide you with the frame of how it can be achieved. The journal consists of 4 weeks predescribed sections to be filled out with the collected data and your own self reflection.
Fill out two times
Daily reflection on your activities and habits will result in better understanding of what might stand in the way to maximise your potential. Each page is divided into two sections, the first one to be filled out before sleep, consists of an inspirational quote and a “self expression pillow”. It is totally up to you how you take advantage over it, drawing? own quote? one word? Up to you. The second part you fill out the morning after, ideally before you go to school or work.
Record your smartphone usage
Furthermore, you will be asked to fill out pre described sections with data extracted from your phone which you can reflect on in designated space below. If your phone is either Android or Apple you can access data about your daily phone usage in ‘Digital Well-being’ or ‘Screen time’. These new functions can give you a good overview over the time spent on your phone and then is up to you to categorise how much of that time was productive and how much was unnecessary. The recorded data will help you to precisely remember and give a good overview of your weekly sleep in relation to your smartphone usage.
Weekly summary
After 7 days ‘Weekly Summary’ page will ask you to reflect on the whole week. This space can be freely used for whatever you find suitable but is encouraged to point out the strengths and shortcomings in regards of your sleep and daily performance. In the lower section of the summary page ‘tips & tricks’ for improving your sleep quality are provided to inspire you. Good luck and have fun!
Day 1 Fill Out Before Sleep My Screen Data Today
“Sleep is the most innocent creature there is and sleepless man the most guilty” Franz Kafka
Self Expression Pillow
Day 2 Fill Out Before Sleep My Screen Data Today
Overall Screen Time:
Overall Screen Time:
Number of Pick ups:
Number of Pick ups:
Notifications Count:
Notifications Count:
Fill Out Next Morning What did you do an hour before sleep last night?
Rate Your Sleep Quality 1-10
Self Expression Pillow
Rate Your Day 1-10
Rate Your Day 1-10
What did you do on your smartphone today?
“Sleep is the single most effective thing we can do to reset our brain and body health each day” Matthew Walker
What did you do on your smartphone today?
Fill Out Next Morning What did you do an hour before sleep last night?
Rate Your Sleep Quality 1-10
Day 3 Fill Out Before Sleep My Screen Data Today
“It’s not worth staying up all night just to paint masterpieces” Marty Rubin
Self Expression Pillow
Day 4 Fill Out Before Sleep My Screen Data Today
Overall Screen Time:
Overall Screen Time:
Number of Pick ups:
Number of Pick ups:
Notifications Count:
Notifications Count:
Fill Out Next Morning What did you do an hour before sleep last night?
Rate Your Sleep Quality 1-10
Self Expression Pillow
Rate Your Day 1-10
Rate Your Day 1-10
What did you do on your smartphone today?
“Getting into a sleep routine before first week of school will aid in easing the shock of waking up early” Chuck Norris
What did you do on your smartphone today?
Fill Out Next Morning What did you do an hour before sleep last night?
Rate Your Sleep Quality 1-10
Day 5
“I love sleep, it’s my favorite” Kanye West
Fill Out Before Sleep
Fill Out Before Sleep My Screen Data Today
Day 6
Self Expression Pillow
My Screen Data Today
Overall Screen Time:
Overall Screen Time:
Number of Pick ups:
Number of Pick ups:
Notifications Count:
Notifications Count:
Fill Out Next Morning What did you do an hour before sleep last night?
Rate Your Sleep Quality 1-10
Self Expression Pillow
Rate Your Day 1-10
Rate Your Day 1-10
What did you do on your smartphone today?
“For you to sleep well at night, the aesthetic, the quality, has to be carried all the way through” Steve Jobs
What did you do on your smartphone today?
Fill Out Next Morning What did you do an hour before sleep last night?
Rate Your Sleep Quality 1-10
Day 7 Fill Out Before Sleep My Screen Data Today
“Many bad days were preceded by a bad night’s sleep” Mokokoma Mokhonoana
Weekly Summary How was your week?
Self Expression Pillow
Overall Screen Time: Number of Pick ups:
Notifications Count:
Rate Your Day 1-10
What did you do on your smartphone today?
Tips and Tricks Fill Out Next Morning What did you do an hour before sleep last night?
Rate Your Sleep Quality 1-10
Don’t Sleep Hungry
Organize Your Sleep
Hunger can disrupt sleep. A light snack during the evening is good. Avoid heavy meals before sleep.
Always wake up at the same time, even though you went to bed late or slept little the night before.
Room Temperature
Hide The Clock
Too warm or too cool room temperature can disrupt sleep. Find your temperature before you sleep.
Constantly watching the clock when attempting to sleep can cause irritation and anxiety which has a negative effect on sleep.
Day 8 Fill Out Before Sleep My Screen Data Today
“If you don't think a small act can make a difference, try going to sleep with a mosquito in the room” Julie Foudy
Self Expression Pillow
Day 9 Fill Out Before Sleep My Screen Data Today
Overall Screen Time:
Overall Screen Time:
Number of Pick ups:
Number of Pick ups:
Notifications Count:
Notifications Count:
Fill Out Next Morning What did you do an hour before sleep last night?
Rate Your Sleep Quality 1-10
Self Expression Pillow
Rate Your Day 1-10
Rate Your Day 1-10
What did you do on your smartphone today?
“The nicest thing for me is sleep, then at least I can dream” Marilyn Monroe
What did you do on your smartphone today?
Fill Out Next Morning What did you do an hour before sleep last night?
Rate Your Sleep Quality 1-10
Day 10 Fill Out Before Sleep My Screen Data Today
“Without enough sleep, we all become tall two-year olds” Jojo Jensen
Self Expression Pillow
Day 11 Fill Out Before Sleep My Screen Data Today
Overall Screen Time:
Overall Screen Time:
Number of Pick ups:
Number of Pick ups:
Notifications Count:
Notifications Count:
Fill Out Next Morning What did you do an hour before sleep last night?
Rate Your Sleep Quality 1-10
Self Expression Pillow
Rate Your Day 1-10
Rate Your Day 1-10
What did you do on your smartphone today?
“Dream if you want your future to come to life” Anthony T. Hincks
What did you do on your smartphone today?
Fill Out Next Morning What did you do an hour before sleep last night?
Rate Your Sleep Quality 1-10
Day 12 Fill Out Before Sleep My Screen Data Today
“I’ve realized that most of my best ideas have followed a good nights sleep” Thomas Edison
Self Expression Pillow
Day 13 Fill Out Before Sleep My Screen Data Today
Overall Screen Time:
Overall Screen Time:
Number of Pick ups:
Number of Pick ups:
Notifications Count:
Notifications Count:
Fill Out Next Morning What did you do an hour before sleep last night?
Rate Your Sleep Quality 1-10
Self Expression Pillow
Rate Your Day 1-10
Rate Your Day 1-10
What did you do on your smartphone today?
“All I want is to sleep - to dream. Life is better in dreams” Christina Westover
What did you do on your smartphone today?
Fill Out Next Morning What did you do an hour before sleep last night?
Rate Your Sleep Quality 1-10
Day 14 Fill Out Before Sleep My Screen Data Today
“Eat healthly, sleep well, breathe deeply, move harmoniously� Jean-Pierre Barral
Weekly Summary How was your week?
Self Expression Pillow
Overall Screen Time: Number of Pick ups:
Notifications Count:
Rate Your Day 1-10
What did you do on your smartphone today?
Tips and Tricks Fill Out Next Morning What did you do an hour before sleep last night?
Rate Your Sleep Quality 1-10
Limit the Alcohol
Exercise Regularly
Alcohol consumption during the evenings results in more shallow sleep and increases the odds of repeatedly waking up during the night.
Regular exercise increases sleep quality. However, intense exercise should be avoided three hours before bedtime.
Sleep Enough, Not Too Much
Keep Worries Out of Bed
To sleep too long or spend to much time in bed makes your sleep more shallow and you become more tired in the end.
Find time during the day or in the evening to go over the assignment of the next day and think about what could cause you stress during bedtime.
Day 15 Fill Out Before Sleep My Screen Data Today
“Before you sleep, read something that is exquisite, and worth remembering” Desiderius Erasmus
Self Expression Pillow
Day 16 Fill Out Before Sleep My Screen Data Today
Overall Screen Time:
Overall Screen Time:
Number of Pick ups:
Number of Pick ups:
Notifications Count:
Notifications Count:
Fill Out Next Morning What did you do an hour before sleep last night?
Rate Your Sleep Quality 1-10
Self Expression Pillow
Rate Your Day 1-10
Rate Your Day 1-10
What did you do on your smartphone today?
“There is a time for many words, and there is also a time for sleep” Homer
What did you do on your smartphone today?
Fill Out Next Morning What did you do an hour before sleep last night?
Rate Your Sleep Quality 1-10
Day 17 Fill Out Before Sleep My Screen Data Today
“Sleep is that golden chain that ties health and our bodies together” Thomas Dekker
Self Expression Pillow
Day 18 Fill Out Before Sleep My Screen Data Today
Overall Screen Time:
Overall Screen Time:
Number of Pick ups:
Number of Pick ups:
Notifications Count:
Notifications Count:
Fill Out Next Morning What did you do an hour before sleep last night?
Rate Your Sleep Quality 1-10
Self Expression Pillow
Rate Your Day 1-10
Rate Your Day 1-10
What did you do on your smartphone today?
“You never know how much you truly appreciate sleep until it’s snatched away from you” Khloe Beutler
What did you do on your smartphone today?
Fill Out Next Morning What did you do an hour before sleep last night?
Rate Your Sleep Quality 1-10
Day 19 Fill Out Before Sleep My Screen Data Today
“Time to start getting more sleep. This beautiful physique needs royal treatment” Elizabeth Rudnick
Self Expression Pillow
Day 20
“Sleep is a god. Go worship” Jim Butcher
Fill Out Before Sleep My Screen Data Today
Overall Screen Time:
Overall Screen Time:
Number of Pick ups:
Number of Pick ups:
Notifications Count:
Notifications Count:
Rate Your Day 1-10
Rate Your Day 1-10
What did you do on your smartphone today?
Fill Out Next Morning What did you do an hour before sleep last night?
Rate Your Sleep Quality 1-10
Self Expression Pillow
What did you do on your smartphone today?
Fill Out Next Morning What did you do an hour before sleep last night?
Rate Your Sleep Quality 1-10
Day 21 Fill Out Before Sleep My Screen Data Today
“Forgive all before you go to sleep, you’ll be forgiven before you get up” Krishna
Weekly Summary How was your week?
Self Expression Pillow
Overall Screen Time: Number of Pick ups:
Notifications Count:
Rate Your Day 1-10
What did you do on your smartphone today?
Tips and Tricks Fill Out Next Morning What did you do an hour before sleep last night?
Rate Your Sleep Quality 1-10
Bed for Sleep and Sex Only
Do not ‘try’ to sleep.
This helps the brain and body to learn the connection between your bed and sleep. Avoid reading, watching television or eating in bed.
Do not lie in bed for hours in order to fall asleep. Instead, go out of bed and do something else. Go to
Smoking Distrupts Sleep
Avoid big amounts of liquid
Nicotine is stimulant and decreases sleep quality.
Limit your drinks before sleep. Frequent toilet trips during the night disrupt sleep quality.
Day 22 Fill Out Before Sleep My Screen Data Today
“Even were sleep is concerned, too much is a bad thing” Homer
Self Expression Pillow
Day 23 Fill Out Before Sleep My Screen Data Today
Overall Screen Time:
Overall Screen Time:
Number of Pick ups:
Number of Pick ups:
Notifications Count:
Notifications Count:
Fill Out Next Morning What did you do an hour before sleep last night?
Rate Your Sleep Quality 1-10
Self Expression Pillow
Rate Your Day 1-10
Rate Your Day 1-10
What did you do on your smartphone today?
“As I sleep I let my body rest while my mind travels the four corners of the universe” Anthony T. Hincks
What did you do on your smartphone today?
Fill Out Next Morning What did you do an hour before sleep last night?
Rate Your Sleep Quality 1-10
Day 24 Fill Out Before Sleep My Screen Data Today
“Man us a genius when he is dreaming” Akira Kurosawa
Self Expression Pillow
Day 25 Fill Out Before Sleep My Screen Data Today
Overall Screen Time:
Overall Screen Time:
Number of Pick ups:
Number of Pick ups:
Notifications Count:
Notifications Count:
Fill Out Next Morning What did you do an hour before sleep last night?
Rate Your Sleep Quality 1-10
Self Expression Pillow
Rate Your Day 1-10
Rate Your Day 1-10
What did you do on your smartphone today?
“When action grows unprofitable, gather information; when information grows unprofitable, sleep” Ursula K. LeGuin
What did you do on your smartphone today?
Fill Out Next Morning What did you do an hour before sleep last night?
Rate Your Sleep Quality 1-10
Day 26 Fill Out Before Sleep My Screen Data Today
“No small art is to sleep: it is necessary for that purpose to keep awake all day” Friedrich Nietzsche
Self Expression Pillow
Day 27 Fill Out Before Sleep My Screen Data Today
Overall Screen Time:
Overall Screen Time:
Number of Pick ups:
Number of Pick ups:
Notifications Count:
Notifications Count:
Fill Out Next Morning What did you do an hour before sleep last night?
Rate Your Sleep Quality 1-10
Self Expression Pillow
Rate Your Day 1-10
Rate Your Day 1-10
What did you do on your smartphone today?
“Sleep is the best meditation” Dalai Lama
What did you do on your smartphone today?
Fill Out Next Morning What did you do an hour before sleep last night?
Rate Your Sleep Quality 1-10
Day 21
“After all... I will sleep well” Deyth Banger
Final Summary
Fill Out Before Sleep My Screen Data Today
How was your week? Self Expression Pillow
Overall Screen Time: Number of Pick ups:
Notifications Count:
Rate Your Day 1-10
What did you do on your smartphone today?
Do you feel you sleep smart? Fill Out Next Morning What did you do an hour before sleep last night?
Rate Your Sleep Quality 1-10