Sleep Tracker
Log bedtime, wake time, and quality to see your average nightly sleep across the week.
Published by Blueprint Dynamics. Planning tools, not professional advice. Read the formula, assumptions, and examples below before relying on a result. Independent professional review is not claimed. Learn more about our methodology →
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Adult educational tracking, not diagnosis, treatment or a diet/fluid prescription. Children, pregnancy, lactation, medical conditions, medication and eating-disorder concerns require a qualified clinician. BMI categories apply to adults 20+.
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About the Sleep Tracker
Sleep is the single most powerful lever for recovery, mood, and cognitive performance, yet most people have only a vague sense of how much they actually get. This tracker turns fuzzy impressions into data: you log the time you went to bed and the time you woke each night, rate the quality, and the tool calculates hours slept per night plus your weekly total, nightly average, and average quality so patterns like weekend catch-up or a midweek shortfall become obvious.
Times are entered on a 24-hour decimal scale, where 23 means 11:00 pm, 23.5 means 11:30 pm, and a wake time of 7 means 7:00 am. The tool handles the crossover past midnight automatically, so a bedtime of 0.5 (12:30 am) and a wake time of 8.5 (8:30 am) correctly reads as 8 hours rather than a negative number.
How the Sleep Tracker works
For each night hours slept is wake time minus bedtime; if that is negative because you went to bed after midnight, the tool adds 24 to wrap the clock correctly. So a bedtime of 23 and a wake of 7 gives 7 - 23 = -16, plus 24 = 8 hours, while a bedtime of 1 and a wake of 9 is a straightforward 8 hours.
The weekly total is the sum of every night's hours, the nightly average is that total divided by the number of nights logged, and the average quality is the mean of your 1-to-5 quality ratings. Nights under 6 hours are flagged in red, and the average is highlighted when it falls below 7 hours, drawing your eye to a shortfall against the recommended range.
Worked example
Log a week of bedtimes and wake times: Monday 23 to 7 (8 h), Tuesday 23.5 to 6.5 (7 h), Wednesday 22.5 to 7 (8.5 h), Thursday 0 to 7.5 (7.5 h), Friday 1 to 9 (8 h), Saturday 0.5 to 8.5 (8 h), and Sunday 22 to 6.5 (8.5 h), with quality ratings of 4, 3, 5, 3, 4, 5, and 4.
That sums to 55.5 hours for the week, a nightly average of about 7.9 hours (55.5 / 7), and an average quality of 4.0 out of 5. The average clears the 7-hour threshold so it is not flagged, and no single night dropped below 6 hours, confirming a consistent, healthy week despite the later Thursday and Friday bedtimes.
Tips & common mistakes
- Adults generally need 7 to 9 hours; regularly dipping below 6 is linked to impaired concentration, weight gain, and weakened immunity, so treat the red flag on short nights as a genuine warning.
- Consistency matters as much as duration keep your bedtime and wake time within about an hour every day, including weekends, to stabilize your circadian rhythm and improve sleep quality.
- Rate quality honestly against how rested you feel and how often you woke; a string of 5-hour high-quality nights is different from 8 restless hours, and the quality column captures what raw duration misses.
- If your average is high but quality is low, look at caffeine after midday, alcohol before bed, screen light, and a warm bedroom common culprits that fragment sleep without shortening time in bed.
Sleep Tracker: frequently asked questions
How do I enter times in the 24-hour decimal format?
Write the hour on a 24-hour clock and use a decimal for the minutes as a fraction of an hour: 23 is 11:00 pm, 23.5 is 11:30 pm, 22.25 is 10:15 pm, and 7 is 7:00 am. Half an hour is .5, a quarter hour is .25, and 45 minutes is .75. For times after midnight use small numbers like 0.5 for 12:30 am or 1 for 1:00 am.
How does the tracker handle going to bed after midnight?
It detects when wake time is a smaller number than bedtime and adds 24 hours to correct the wrap-around. So a bedtime of 1 (1:00 am) and a wake of 9 (9:00 am) reads as 8 hours, and a bedtime of 23 with a 7 wake reads as 8 hours rather than a negative value. You just enter the clock times and the math handles the crossover.
Does time in bed equal time asleep?
No, and that is an important limitation. This log measures the window from bedtime to wake time, which includes the minutes it takes to fall asleep and any time awake during the night. Sleep efficiency (actual sleep divided by time in bed) is typically around 85% for healthy sleepers, so your true sleep is usually a bit less than the hours shown use the quality rating to account for restless nights.
Why is a night under 6 hours flagged?
Because 6 hours sits below the 7-to-9-hour range recommended for adults, and repeated nights below it are associated with measurable declines in attention, mood, metabolic health, and immune function. The red flag is a visual nudge to notice short nights so an occasional late night does not quietly become a chronic deficit.
Can I catch up on lost sleep at the weekend?
Partly. Sleeping in can repay some short-term sleep debt and reduce grogginess, but studies show it does not fully reverse the metabolic and cognitive effects of a week of restriction, and big weekend shifts cause social jet lag that disrupts your body clock. A steadier schedule beats a large weekday deficit followed by weekend recovery.