Sleep Discipline Log for Men | 12-Week Bedtime, Wake Time and Wind-Down Tracker

Build a steady sleep rhythm: a set bedtime, a set wake time and a short wind-down that ends the day. This is a calm, minimal 12-week log for men who want sleep to be the foundation of their discipline.

Each weekly page tracks lights out, wake time, hours, five wind-down checks (screens, caffeine, light, mind, room) and how your sleep and energy felt from 1 to 5, with weekly totals and three quick questions. There's a page to set your standards, a review every four weeks and a final review.

Undated. Print at home as often as you like for personal use.

What you get: an instant 19-page PDF download, US Letter.

A habit log, not a medical tool.