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Free tool
Track bedtime, waking, night sweats, sleep quality and morning energy in about a minute a day.
Start with last night. You only need to record what you remember — approximate times are completely fine, and nothing here is required.
This tracker helps you record sleep patterns over time. It does not diagnose insomnia, sleep apnoea, menopause, or the cause of sleep disruption.
About a minute each morning. No score, no targets, no streaks.
Bedtime, waking, night sweats, quality and energy. Approximate is fine.
Early waking, naps, context and other concerns are all optional.
Timing, waking and ratings, always alongside how many nights you logged.
A summary you can print, save as a PDF, or copy as text.
Disrupted sleep in midlife has causes both related and unrelated to the menopause transition. It is worth speaking to a healthcare professional if:
If you need urgent care, contact your local emergency service — emergency numbers differ by country.
Entries live in this page while you use it. Simply using the tracker sends nothing anywhere, nothing is put in the web address, and no time, rating, context or note ever reaches analytics — the only thing recorded is that the tool was used.
Because sleep patterns only appear across weeks, you can choose to save your history in this browser. That is an explicit choice, it stays on this device, and you can clear it at any time from the Privacy tab. If you choose not to save, the history lasts for the session and no more.
Two things are deliberate exceptions, and both are your choice. Printing or copying the summary asks for an email address once per browser — we record the address and which tool it came from, never what you recorded in it. And signing in lets you save your sleep history to your account, which is the one thing that puts it on a Midlife Atlas server. Both are optional, and saving on this device needs neither.
Bedtime, waking, night sweats, sleep quality and morning energy are enough for a basic entry. Everything else is optional.
No. More consistent tracking gives a clearer picture, but incomplete records can still be useful. A night with no entry is shown as a gap rather than counted as a good night.
No. It records what you enter and describes it back to you.
No. It can show patterns in what you record — which nights you woke, what else you noted — but recording two things together does not establish that one caused the other.
No. Sleep in midlife has causes both related and unrelated to the menopause transition, and this tracker cannot tell them apart.
You can still log your main sleep period, even if it happens during the day. Nothing here assumes you sleep at night — a bedtime of 8am and a wake time of 3pm is recorded exactly like any other night.
Approximate information is completely fine. You can mark times as approximate, or say you are not sure, and the tracker labels anything it estimates from them as approximate too.
No. The tool works fully without one, and saving on your own device needs no account either. Signing in is optional, and only adds the ability to keep your sleep history against your account so it is there on another device.
In your own browser, on this device, and only if you choose to save it. Nothing is sent to a Midlife Atlas server unless you sign in and choose “Save to my account”, which is the one thing that puts it on a server. Nothing is ever added to the web address, and no sleep history detail reaches analytics. Printing or copying asks for an email address once — the address and which tool it came from, never what you recorded.
Yes. Choose a date range on the Summary tab and print it, or save it as a PDF. It is designed for A4 and US Letter.
Yes, though they remain separate tools. This records the night as a whole; the diary records individual episodes. Nothing is carried between them.