Sleep Improvement Experiment Log | Test What Helps, Sleep Better Over Time

"I've tried everything for sleep but nothing works." "Did that supplement help or not?" "I can't remember what I changed."

If you've ever tried multiple sleep tips without tracking what worked... or forgotten which changes improved your sleep... or felt frustrated by inconsistent sleep quality... this log is for you.

The Problem with Sleep Advice

Most people try many sleep tips—earlier bedtimes, supplements, routines—but forget what helped. Without tracking, improvements are temporary and patterns are lost.

Without tracking, people:

• Try multiple changes at once (can't tell what actually helped)
• Forget which changes worked ("Did magnesium help or was it the earlier bedtime?")
• Revert to old habits (lose progress without realizing it)
• Feel frustrated by inconsistent sleep (same effort, different results)
• Waste money on ineffective solutions

Better sleep comes from learning—not guessing.

The Solution: Test One Change at a Time

The Sleep Improvement Experiment Log provides a simple, evidence-based system to test sleep changes one at a time and remember what truly improves sleep quality.

Instead of trying everything at once, you create a feedback loop: Change, Sleep, Evaluate, Keep or Drop. This turns sleep improvement into a calm, data-informed process.

What's Included:

1. Sleep Experiment Tracker

• Test changes objectively
• Record one change at a time (earlier bedtime, magnesium, no screens, etc.)
• Track sleep quality and next-day energy
• Test for 7-14 days before evaluating
• Build evidence-based sleep strategies

2. Baseline vs. Outcome Comparison

• See whether sleep improves
• Establish baseline sleep quality before change
• Compare to sleep quality during experiment
• Measure improvement objectively
• Know what actually works for you

3. Keep / Drop Decision Framework

• Avoid emotional guessing
• Clear criteria: Did sleep improve? By how much?
• Keep changes that work, drop ones that don't
• Build personalized sleep routine over time
• Stop wasting effort on ineffective habits

4. Clear Instructions

• Simple and repeatable
• No sleep devices or apps required
• Takes 2-3 minutes per day
• Works for any sleep change

Perfect For:

Poor sleepers, Light sleepers, People tired of generic sleep advice, Anyone who wants personalized sleep insight, People who've tried "everything" without tracking

How It Creates Better Sleep:

Without the log:
Try magnesium, earlier bedtime, and no screens all at once, Sleep improves, Don't know which change helped, Stop all three, Sleep worsens, Frustrated

With the log:

Week 1 (Baseline): Track current sleep. Average quality: 5/10. Average energy: 4/10. No changes yet.

Week 2 (Experiment 1): Change: Take magnesium 1 hour before bed. Track sleep. Average quality: 6/10. Average energy: 5/10. Improvement: +1 point. Decision: Keep magnesium.

Week 3 (Experiment 2): Change: Bedtime 30 minutes earlier (keep magnesium). Track sleep. Average quality: 7/10. Average energy: 6/10. Improvement: +1 point. Decision: Keep earlier bedtime.

Week 4 (Experiment 3): Change: No screens 1 hour before bed (keep magnesium and earlier bedtime). Track sleep. Average quality: 7/10. Average energy: 6/10. Improvement: 0 points. Decision: Drop no-screens rule (doesn't help).

Result: Personalized sleep routine: Magnesium + earlier bedtime. Sleep quality improved from 5/10 to 7/10. Evidence-based, not guesswork.

The difference? Testing reveals what works.

Why This Works:

Trial-based insight instead of guesswork, Personalized sleep strategies, Prevents repeating ineffective habits, Reduces frustration and overthinking, Low effort, high clarity (2-3 minutes per day), Better sleep comes from learning—not guessing

How to Use:

Step 1: Test one change at a time
Step 2: Track sleep quality and energy daily (2-3 minutes)
Step 3: Test for 7-14 days
Step 4: Compare to baseline
Step 5: Keep what works, drop what doesn't

Time required: 2-3 minutes per day

What Makes This Different:

Unlike trying random sleep tips, this log provides a structured experiment process that tests one change at a time. It's designed to build personalized, evidence-based sleep strategies that actually work for you.

Test what helps. Remember what works. Sleep better over time.

Digital download delivered instantly. Fully editable Google Sheets. Evidence-based sleep improvement. No shipping required.