What's inside the Sleep Mastery Journal?
Weekly overview
- Key sleep hygeine habit tracker
- Weekly focus goal
- Do more and less of target identifiers
- Undated for easy use
Daily report
- Sleep, recovery and energy score tracker
- End of week review points
- Next week target points for increased reflection
Monthly self-assessment
- Comprehensive self-assessment to identify areas of sleep to improve
- Key factors outside of control identifier for focused work
Monthly habit tracker and goal setter
- Activities to drive success tracker
- Habit identifier and tracker to promote healthy habit building
- Notes section to expand on further information
"Do but consider what an excellent thing sleep is... that golden chain that ties health and our bodies together."
What your journal can help with
An estimated 1 in 3 people in the UK experience
Insomnia
Using a Sleep Journal can:
- Identify Patterns and Triggers
- Track Sleep Quantity and Quality
- Evaluate associated Sleep Hygeine factors
- Monitor impact of interventions
- Provide information for Healthcare Professionals
- Increase self-awareness and motivation
Sleep related
Fatigue
The UK is raising more awareness for the dangers of sleep related fatigue, including the NHS Every Mind Matters campaign, The Sleep Charity's Sleeptember Campaign, and Safer Sleep Week by The Lullaby Trust.
Your journal can help you reduce the impact of sleep related fatigue on your daily activities through increased awareness, more motivation to stick with sleep improvement frameworks, and measurable data for sleep improvement.
7% to 16% of teenagers experience
Delayed Sleep Onset
Sometimes known as Delayed Sleep Phase Syndrome (DSPS), delayed sleep onset is a common yet complicated issue to fix. One of the main factors is the involvement of light, particularly blue light in the evening and at night.
Your journal can help you identify and overcome these issues to get a regular and consistent time to bed and sleep onset time.
Who we are
Hi, I'm Jamie. That's me with the host of the Huberman Lab podcast, Dr. Andrew Huberman—a major influence in my life.
I created Sleep Mastery because for years, I got sleep completely wrong. At university, I traded sleep for what I thought was ambition, forcing myself to the gym on minimal rest. I believed I was getting ahead, but in reality, I was just chronically tired and performing at a fraction of my potential.
It wasn't until my master's in Sports Medicine and listening to the Huberman Lab podcast that I understood the truth: sacrificing sleep wasn't making me more productive; it was sabotaging my efforts. The biggest battle wasn't with the science, but with the voice in my head telling me I was lazy for prioritizing rest.
Once I experienced the transformative power of a full night's sleep on my energy and focus, there was no going back. I realized the "sleep when you're dead" crowd is dangerously mistaken.
This journey led me to experiment with countless sleep-improvement methods. The one constant that helped me build lasting habits was journaling. But the perfect sleep journal didn't exist, so I made it.
This is the Sleep Mastery journal. It's the product of my own journey, and I'm excited to share it with you. It's not the final version, but it's the beginning of a revolution in how we approach our sleep.
Join me on the path to mastering your sleep.