"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.

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.

We know what the research is telling us.

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

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.

Try it out
Includes free UK shipping.

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 cancer risk & decreased immune system capacity

Poor sleep quality is positively associated with the long-term risk of developing cancer. Decreased sleep duration and/or poor sleep hygeine increases breast cancer risk, lung cancer risk, prostate cancer risk, primary liver cancer risk, and are a pancreatic cancer risk factor.

Sleep affects various parts of the immune system, sleep deficiencies are known to lead to chronic systemic low-grade inflammation and is associated with several diseases that have an inflammatory component such as diabetes, atherosclerosis, and neurodegeneration.

increased diabetes & obesity risk

Poor sleep quality is correlated with an increase in, and short sleep is an independent risk factor for type 2 diabetes mellitus risk.

Short sleep worsens outcomes of weight loss treatments, changes regulation of 'hunger hormones' leptin and ghrelin, increases the amount of daily calories consumed and leads to poorer food choices.

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.

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.

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 with Evri included in the UK. Shipping outside the UK varies depending on location.

30 Day Returns

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