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"Sleep is the foundation of our mental and physical health. Optimizing sleep is not a luxury, it's a fundamental necessity for well-being, cognitive function, and overall performance."

Andrew Huberman

Professor of Neurobiology and Opthamology at Stanford School of Medicine, host of the Huberman Lab Podcast.

Woman moving cushions on bed getting ready to get into bed.

More People Than Ever Are Fixing Their Sleep. Isn't It Your Turn?

Interest in sleep is at an all-time high. A record percentage of adults now use sleep tracking technology. The search interest trends for sleep are at an all-time high. The market for sleep aids/sleep economy is more than 10x compared to 2005. This is not a trend, but a movement towards better sleep for everyone.

Sleep Mastery Journal against a background of pillows and duvets, ready to be used before going to bed.

What is a Sleep Mastery Journal?

The Sleep Mastery Journal is an evidence based journal that addresses the need for better sleep habits.

Evidence Based:

Studies show that writing down your goals on pen and paper increases your likelihood of achieving those goals, and in the right settings this increase is as high as 42%.

Better Sleep Habits:

The structure of the journal is a combination of several well-used tools in the world of sleep medicine such as the Insomnia Severity Index, and the National Institute of Health's Sleep Diary.

Inside the journal you will find:

  • Monthly Sleep Self-Assessment
  • Monthly Sleep Data Overview
  • Weekly Sleep Targets Overview
  • Weekly Sleep Habits Tracker
  • Daily Sleep, Recovery, and Energy Score chart.

What to expect after 1-4 weeks of use

  • Higher Quality Sleep Cycles
  • Longer and Deeper Sleeps
  • Better ability and knowledge of how to fall asleep quickly
  • Greater subjective sleep quality
  • Improvements in mood and mental health
  • Stable energy levels with no need to depend on caffeine
  • Physical performance becomes easier and feels more natural
  • Improved ability to handle stress in everyday life

Free UK Shipping

Premium next day shipping included in every order in the UK for free.

30 Day Returns Policy

If you are unhappy with your journal in any way you have 30 days to request a refund.

Ask us anything.

Does the Journal help with Insomnia?

Yes - the frameworks and guidance in the journal helps with insomnia in multiple ways including through identifying triggers, increasing self-awareness of negative factors, improving general sleep hygeine practices and providing a calming effect through writing. Learn more at our blog page.

Is it made in the UK?

Yes, our journals are designed, printed and shipped in and from the UK.

How long until I see results?

Benefits in sleep performance are usually noticed and measurable from between 1-4 weeks from the start of journalling.

What evidence is it based on?

Research strongly supports the use of sleep journals for several reasons which we have detailed on the product page and our home page, for individual studies and organisations please see the links below to name a select few:

Is using a journal better than an app?

Journals and apps or wearables provide very different functionalities. Whilst wearables and apps provide a way to track key data metrics and health information around sleep, they usually lack the engagement needed for the users to make meaningful changes in their sleep.

Journalling and writing is well known and researched to provide a robust accountability method, showing up to 42% higher success rates when writing goals down compared to not writing them down.

Do you provide samples?

We get it - you want to try before you buy. Our journal isn't a one-off, which is why they have 12 full months of space for tracking sleep habits and patterns. It is designed to be a product you can return to whenever you feel the need to improve your sleep game. If we provided a digital sample, that would remove any benefits of writing down your metrics and goals and would not be as effective. Trust us, your sleep is a commitment worth making.

We know what the research is telling us.

We want the whole world to get more, better sleep, now.

Woman holding a pillow in the clouds, dreaming and getting great sleep.

Journal writing is as effective as Cognitive Behavioural Therapy (CBT)

in lowering the risk of depression in young adults. It can also reduce the number of sick days taken from work. Journalling is a widely used, effective non-drug tool for managing anxiety, depression, stress, reflection, and recovery.

Setting goals and planning to achieve them is a strong habit builder.

Writing down goals and the steps to reach them is a simple yet powerful tool. It helps change behaviours and, if followed, leads to a 'stability phase.' In this phase, the habit is formed, and it takes little effort to keep it going.

Writing down goals makes it much easier to achieve them.

The benefits of this practice are clear. Four studies support this:

  • 1st study: 33% rise in achieving both professional and personal goals.
  • 2nd study: 42% greater chance of reaching written goals.
  • 3rd study: In companies, it boosted productivity, focus, motivation, and goal achievement.
  • 4th study: This practice led to higher life satisfaction, well-being, and a greater sense of accomplishment.

Don't take our word for it. See for yourself.

Not sure yet? Our return policy means that if you don't like your journal in your first 30 days, you can return it.

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Sleep deprivation is classed as less than seven hours of sleep per night.

Sleep Deprivation leads to:

decreased testosterone & reduced fertility

"Research reveals that infertility across all ages is affected by the quality, timing, and duration of sleep. Human and animal models clearly show that sleep deprivation alters the level of reproductive hormones that are key players in determining the tendencies of male and female fertility."

reduced life expectancy & quality of life

The shorter your sleep, the shorter your life and the lower quality that now shorter life will be. Short sleep predicts all-cause mortality.

Subjective sleep quality is significantly associated with physical and mental quality of life, and sleep duration is significantly associated with mental quality of life.

lower cognitive ability, focus, emotional processing, memory & creative ability

Short sleep is associated with reduced cognitive performance on a multitude of tests, lowering IQ scores, reducing visual-spatial intelligence, short-term and long-term memory, and increasing daytime drowsiness.

Poor sleep reduces the processing of emotional and reward-related information in the brain, reducing the consolidation of memories, and reducing adaptive cognitive and emotional responses when awake.

Cognitive ability is impacted on many levels with reduced sleep duration and quality, including vigilance, learning and memory, decision making, creativity, reduced response times and reduced response accuracy.

lower life expectancy & increased Alzheimer's disease risk

Subjective and objective sleep duration
measurements, sleep quality and sleep regularity are all predictors of all-cause mortality. More regular sleep is a significant predictor of lower all-cause mortality. Sleep regularity is a stronger predictor of all-casue mortality than sleep duration, even when adjusted for age, sex, ethnicity, physical activity, smoking, shift work, lifestyle factors, pre-existing illness, high BMI, high cholesterol, and mental health status.

Poor sleep quality and duration decrease the removal of beta-amyloid in the brain, resulting in increased levels of these hormones in the brain and higher levels of inflammation. Beta-amyloid is known to be a toxic protein linked to Alzheimer's disease. Sleep disturbances may be able to predict the onset of dementia.

increased risk of depression, depressive symptoms, and death by suicide

Both short and disturbed sleep and their combination increase the risk of future depressive symptoms, impair multiple cognitive and affective functions such as mood and emotional regulation.

Poor subjective sleep quality is associated with increased risk for death by suicide 10 years later, even after adjustment for depressive symptoms.

increased heart disease & stroke risk

Poor sleep quality is associated with increased risk of coronary heart disease, even when sleep duration is normal, and when adjusted for age.

Poor and worsened sleep quality is associated with an increased risk of stroke, and improving sleep quality demonstrably decreases stroke risk in people with poor sleep quality.

Inside of the sleep mastery journal, showing a weekly overview and a weekly tracker for sleep scores, recovery, and energy.

How the Sleep Mastery Journal helps you

The journal is designed based on the latest scientific sleep measurement and the most established methods of improving sleep, the QQRT framework.

If you would like to dive into the nitty gritty details of this, we have it all for free in our E-Book, which we are working on transforming into individual blog posts on our website.

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