Le Biohacker · Data before dogma
Sleep and alertness journal
Week 1 / 2
Observe, don't grade your performance
Observe, don't grade your performance
Week 1/2 · One row in the morning, completed in the evening. Approximate dates and times are enough. No score to calculate.
How to fill it in: “bedtime” = the time you try to sleep, not necessarily when you fall asleep. Record your final wake-up time AND the time you get up if they differ. Record the awakenings you remember without watching the clock at night. Write “?” if you don't know.
| Night / date | Bedtime: trying to sleep | Final wake-up / getting up | Awakenings you remember | On waking: rested / mixed / no | Daytime: alert, struggling to stay awake or dozing off? | Context: nap, work, illness, observed signs... |
|---|---|---|---|---|---|---|
| 1 / | ||||||
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| 7 / |
Only record if relevant: nap, sedating medication, alcohol, unusual hours, snoring or pauses in breathing reported by someone close to you. This journal is neither a validated clinical test nor a diagnosis.
Drowsy while driving or during a risky activity? Get to safety, avoid driving and seek medical advice without waiting 14 days.