Free Printable Sleep Hygiene Tracker — Caffeine, Screens & Quality PDF
Per-day caffeine cutoff, last-screen time, awakenings and 6-item hygiene checklist — distinct from a BuJo time-of-night sleep bar.
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What you do at 17:00 decides how you sleep at 23:00
Sleep Tracker under BuJo (`/bujo/sleep-tracker`) is a time-in-bed bar; this tracks the upstream behaviors that cause good or bad sleep.
Hygiene checklist hits / 6 turns abstract advice into a daily score — a 4/6 week predicts better quality than any single habit.
Pair with Behavioral Activation when low mood and disturbed sleep co-exist — both improve faster together.