Better By Why

Not medical advice. This worksheet is for personal observation only. It is not a diagnostic instrument and cannot replace advice from a qualified healthcare professional. If you have concerns about sleep or energy levels, speak with your doctor.

How to use this worksheet

Start one row when you wake, then add lunch, afternoon, caffeine, and bedtime details as the day unfolds.
Use the 1-5 scales as a rough guide: 1 means very low, 5 means very good. Consistency matters more than precision.
Record wake, afternoon dip, and last caffeine times. At bedtime, estimate the hours from your last caffeine to lights-out. Leave a field blank if it did not apply that day.
After seven days, look for patterns: does lunch size track with afternoon sharpness? Compare each day's caffeine-to-bed interval with how rested you feel the next morning.

Restedness 1-5:: 1 = exhausted, 5 = well-rested
Lunch density:: Light / Moderate / Heavy
Sharpness drop 1-5:: 1 = minimal dip, 5 = severe dip
Caffeine-to-bed interval:: Hours between your last caffeine and lights-out

If the table is wider than your screen, focus the table area and use the Left and Right arrow keys to scroll. Press Tab to move through the fields.

Day / Date	Wake time	Morning restedness (1-5)	Lunch density	Afternoon dip time	Sharpness drop (1-5)	Last caffeine	Caffeine to lights-out (hours)
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7

Uses your browser’s print dialog - choose “Save as PDF” to keep a copy.

This worksheet is for personal observation. The fields above do not send data anywhere - entries exist only in your browser until you print or close the page. No email, account, or sign-up is required to use it.