Sleep Tracker Template
"The player who slept better often wins."
Track your sleep patterns and correlate them with performance to optimize recovery.
Why Track Sleep?
Sleep is the #1 recovery tool. Elite athletes who track sleep consistently report better energy, faster reaction times, and improved decision-making under pressure.
Quick Daily Entry
Copy This for Each Day
Date: ________
Bedtime: ________ | Wake time: ________ Total sleep: ________ hours
Sleep Quality (1-10): _____
Factors affecting sleep:
- [ ] Caffeine after 2pm
- [ ] Alcohol
- [ ] Screen time before bed
- [ ] Stress/worry
- [ ] Noise/light disturbance
- [ ] Temperature issues
- [ ] Late meal
- [ ] Other: ________
Morning energy (1-10): _____
Notes:
Weekly Sleep Summary
Copy This Each Week
Week of: ________
| Day | Bedtime | Wake | Hours | Quality | Energy | Notes |
|---|---|---|---|---|---|---|
| Mon | /10 | /10 | ||||
| Tue | /10 | /10 | ||||
| Wed | /10 | /10 | ||||
| Thu | /10 | /10 | ||||
| Fri | /10 | /10 | ||||
| Sat | /10 | /10 | ||||
| Sun | /10 | /10 |
Weekly Average: _____ hours | Quality: _____/10 | Energy: _____/10
Best night: ________ Why? ________
Worst night: ________ Why? ________
Pattern noticed:
Pre-Competition Sleep Protocol
3 Days Before Competition
| Night | Target Bedtime | Actual | Hours | Quality | Notes |
|---|---|---|---|---|---|
| -3 days | |||||
| -2 days | |||||
| -1 day |
Competition day energy (1-10): _____
Performance correlation:
- Did sleep affect my play? Yes / No / Maybe
- How?
Sleep Environment Checklist
Rate your sleep environment:
| Factor | Score (1-10) | Improvement needed? |
|---|---|---|
| Darkness | ||
| Temperature (16-19°C ideal) | ||
| Noise level | ||
| Mattress comfort | ||
| Pillow support | ||
| Air quality | ||
| Phone out of room |
Sleep Hygiene Habits
Track which habits you're following:
Evening Routine (2 hours before bed)
- [ ] No caffeine after 2pm
- [ ] No alcohol (or limit to 1 drink, 3+ hours before bed)
- [ ] Light dinner, not too late
- [ ] Dim lights in home
- [ ] No intense exercise
- [ ] Screen curfew (1 hour before bed)
- [ ] Relaxation activity (reading, stretching, breathing)
Bedroom Rules
- [ ] Room temperature 16-19°C
- [ ] Complete darkness (or sleep mask)
- [ ] Phone on silent, face down (or out of room)
- [ ] Consistent bedtime (±30 min)
- [ ] Bed only for sleep (not work/scrolling)
Habits followed this week: _____/12
Sleep & Performance Correlation
Track over 4 weeks to see patterns:
| Week | Avg Sleep | Avg Quality | Training Performance | Competition Result |
|---|---|---|---|---|
| 1 | hrs | /10 | /10 | |
| 2 | hrs | /10 | /10 | |
| 3 | hrs | /10 | /10 | |
| 4 | hrs | /10 | /10 |
Correlation discovered:
Travel Sleep Protocol
For away competitions:
Before travel:
- [ ] Adjust bedtime 30 min earlier/later for time zone
- [ ] Pack sleep essentials (mask, earplugs, pillow)
- [ ] Book quiet room (away from elevator/street)
At destination:
- [ ] Set room temperature immediately
- [ ] Block light sources
- [ ] Maintain home bedtime routine
- [ ] Avoid naps >20 min after travel
Notes for next trip:
Quick Win: Start Tonight
The 3-Day Challenge
Track your sleep for just 3 days. You'll likely discover a pattern you didn't know existed.
- Tonight — Note your bedtime and any factors
- Tomorrow morning — Rate quality and energy immediately
- Repeat for 3 days — Look for patterns
Related Resources
- Sleep & Recovery Education — The science behind sleep
- Competition Checklist — Full preparation guide
- Training Diary — Track all aspects of training