Insomnia Tracker: Sleep Log

Insomnia Tracker is a private sleep diary for the nights that won't end and the mornings that hit like a wall. Log sleep onset, wake times, time in bed, and sleep efficiency so your doctor sees data instead of "I just can't sleep."

Built for adults managing chronic insomnia, sleep onset insomnia, sleep maintenance insomnia, CBT-I programs, circadian rhythm disorders, delayed sleep phase, medication-assisted sleep, menopausal insomnia, anxiety-driven sleeplessness, and the kind of tired that no amount of coffee fixes.

📋 SLEEP DIARY
Log what insomnia actually looks like:
- Bedtime, lights-out time, and wake time
- Sleep onset latency, how long it takes to fall asleep
- WASO, wake after sleep onset, every awakening counted
- Total sleep time and time in bed
- Sleep efficiency percentage calculated automatically
- Sleep quality rating on a 1 to 10 scale
- Nap duration and timing
- Dreams, nightmares, and night terrors
- Restless legs and periodic limb movements
- Snoring and suspected apnea events

💊 MEDICATIONS AND SUPPLEMENTS
Track what you take and whether it works:
- Ambien, zolpidem, and Z-drugs
- Trazodone, doxepin, and sedating antidepressants
- Lunesta, eszopiclone, and newer hypnotics
- Melatonin, magnesium glycinate, and L-theanine
- Gabapentin and pregabalin for comorbid pain
- Belsomra, Quviviq, and orexin receptor antagonists
- Antihistamines like hydroxyzine and doxylamine
- Dose changes, titration windows, and refill reminders
- Side effect logging across medications

⚠️ TRIGGERS AND SLEEP HYGIENE
Track what keeps you awake:
- Caffeine intake, timing, and half-life impact
- Alcohol consumption and fragmented sleep correlation
- Screen time and blue light exposure before bed
- Exercise timing and intensity
- Stress, anxiety, and racing thoughts
- Room temperature, noise, and light levels
- Irregular schedule and shift work patterns
- Late meals and blood sugar impact

📈 INSIGHTS AND TRENDS
Weeks of entries become a clear sleep picture:
- Sleep efficiency trends across weeks and months
- Sleep onset latency patterns
- WASO frequency and duration trends
- Medication response and onset of effect
- Epworth Sleepiness Scale tracking for daytime impact
- Sleep window optimization for CBT-I restriction
- Caffeine, alcohol, and exercise overlay charts
- Monthly PDF and CSV exports for sleep specialists

🩺 CBT-I AND BEHAVIORAL TOOLS
- Sleep restriction diary with target sleep windows
- Stimulus control tracking, bed for sleep only
- Sleep compression scheduling
- Bedtime routine checklist builder
- Relaxation and wind-down logging
- Cognitive restructuring prompts for sleep anxiety
- Sleep hygiene checklist with daily scoring

📚 SHARE WITH YOUR DOCTOR
- One-tap sleep reports for doctor visits
- Highlight patterns across weeks for sleep studies
- Share read-only links with partners or caregivers
- Track therapy homework between CBT-I sessions

🛡️ PRIVACY AND SECURITY
- Optional passcode and biometric lock
- Offline-first, your sleep data stays on your device
- Encrypted cloud backup you control
- No ads, no selling your data, ever

Insomnia is not a character flaw. It is a pattern, and patterns can be tracked, understood, and changed. This app gives you the record your sleep doctor needs and the clarity you deserve after months of staring at the ceiling.

Disclaimer: Insomnia Tracker is for informational and personal tracking use only. It is not a medical device and does not provide medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional for medical concerns.