Bad sleep has patterns.
Track to break them.
Insomnia is rarely random. Caffeine timing, screen use, room temperature, stress, alcohol, and exercise timing all influence sleep quality and duration. Daily tracking — plus a sleep quality rating — reveals which factors actually matter for your sleep, and which CBT-I-style changes are working.
Today's log
May 2, 2026
Context for today
Built for Insomnia
Symptoms
Context factors
How it helps with Insomnia
See what wrecks your sleep
Caffeine timing, alcohol, screens, and exercise timing all matter — but in different combinations for different people. Tracking across weeks reveals your specific sensitivities.
Measure CBT-I changes
CBT-I (cognitive behavioral therapy for insomnia) prescribes specific changes — fixed wake time, no naps, sleep restriction. Tracking sleep quality during these changes shows whether they're working.
Sleep doctor evidence
Sleep specialists often ask for 2–4 weeks of sleep diary. The app generates that automatically and includes the lifestyle factors that affect sleep — more useful than a paper sleep diary.
Questions people actually ask
- How do I rate "sleep quality" without a sleep tracker?
- Use a 0–10 scale tied to how rested you feel on waking, not just hours slept. Many people sleep 8 hours feeling unrested or 6 hours feeling great. The subjective rating captures that.
- Should I also track wearable sleep data?
- Optional. Add total sleep hours, deep sleep minutes, or sleep score as numeric factors if your wearable provides them. The subjective quality rating is usually more useful for pattern detection.
- What's the most important factor to track?
- Probably caffeine timing — cutoff hour rather than total cups. Many people are surprised how much a 3pm vs 5pm caffeine cutoff changes their sleep over 2–3 weeks of data.
- Is this useful for shift workers?
- Yes. Add a "shift today" boolean factor. The app will reveal how your sleep recovers (or doesn't) across shift patterns.
- Should I track in the morning or evening?
- Morning, while sleep is fresh. Same time each day if possible. Many people log alongside their first coffee — making it a habit attached to an existing routine.
- Does this work alongside CBT-I?
- Especially well. CBT-I has specific protocols (sleep restriction, stimulus control) that produce measurable changes over weeks. The app makes that progress visible — useful for staying motivated through the harder middle weeks.
Start tracking Insomnia today.
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General information based on patterns commonly reported by people with this condition. Not medical advice. Talk to your doctor about your symptoms and any tracking-derived patterns before making care decisions.