Sweet Sleep Pre-Made Bullet Journal (Download)

A customized, pre-made bullet journal that shows you the optimal times for everyday habits influencing your sleep. Tracking these habits in the journal paves the way for consistency that resynchronizes your sleep rhythm. Take the quiz to find your Rhythm at Rest type first and get your custom journal.

Delivered as a PDF file (7 pages) via instant download link AFTER completing the included chronotype test needed to customize your journal. Great for home printing or digital journaling on your tablet, smartphone, or desktop computer.

$5.00 USD

It’s easy to read, easy to use. Paying attention to my sleep trends, and what activities would lead to different results, made the good and the bad things more obvious. So I could focus on doing the good things more and the bad things less! This journal showed me that even if I miss a day, the whole thing is not a waste. Just pick it back up and do the best I can, and I will still see changes. I’m so thankful to have found this sleep journal. It has made a HUGE difference in getting quality sleep!

- Jeanna C.

Journal Details

The only sleep habit tracker bullet journal personalized to your unique chronotype, or sleep-wake rhythm. Actually, this natural rhythm reflects the signature pattern for timing ALL of your circadian-influenced cycles, not just sleep. Through our customization process, you know the exact optimal timing for your most critical habits affecting sleep.

Better sleep begins with habits to support that goal. No more guessing how to improve your sleep. Start with an optimal morning routine and go through the rest of your day confident that the timing of your other habits will ensure an easier transition to bedtime. Track the most important of these habits on pre-made bullet journal (BuJo) pages personalized to your sleep-wake rhythm. Take our quiz to find out your Rhythm at Rest type here first. Then select your custom journal based on the quiz results, which identify your specific chronotype.

What are bullet journals, also called BuJos? They refer to a customizable journaling style that features stickers, drawings, and other visual designs organized in distinct spatial sections. They incorporate checklists, bullet points, and other list-making prompts for habit tracking and personal planning. While BuJos in a traditional sense require a lot of time and creativity to set up from scratch, our pre-designed pages come ready for you to use immediately. You still benefit from the best part of the BuJo method: a quick, fill-in-the-blank journaling practice.

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Is the Sweet Sleep Journal Right for You?

This prompted journal is a good fit for you if you want to:

  • Improve your sleep naturally
  • Boost your energy level upon waking and throughout the day
  • Optimize your health in general for increased energy, athletic performance, focus, etc.
  • Build consistency in your sleep hygiene (AKA habits)
  • Use habit tracking as a tool for overall health and wellness
  • Get guidance for creating and maintaining constructive sleep habits
  • Start a bullet journals, or BuJos, but don’t have the time, desire, or artistic skills to design your own pages
  • Make the switch to illustrated or visual-themed journals as a replacement for narrative journaling
  • Take steps to toward better self-care and increased self-awareness
Why is Rhythm so Important for Great Sleep

Most regular functions of the body are synchronized to an internal clock that triggers their start and stop. After one function finishes its job, the next function takes its turn.

Many of these circadian cycles, as they’re called, are connected and influence your sleep. That means if one function gets a late start, everything scheduled to follow runs progressively late as well. If something gets skipped or paused, the whole show just stops until the original sequence resumes.

Watch the video below to see how certain habits end up affecting your sleep rhythm:

5 Habits that Cause Poor Sleep

Quality sleep is one of the best time investments you can make in your well-being. As the ultimate act of self-care, adequate sleep recharges the physical, emotional, social, and spiritual energy stores you need to meet the day’s demands.

How Do I Get My Customized Sweet Sleep Journal?

Here’s how to get your customized Sweet Sleep Journal to show you exactly which habits will improve your sleep:


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Take the Rhythm at Rest test here. It’s necessary to take the quiz in order to personalize your sleep journal with habit and timing recommendations for better sleep.The results tell you which custom journal type to select in the dropdown options on the order form.


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After you’ve chosen your custom Sweet Sleep Journal type in the dropdown menu on the order form (provided from the results of the Rhythm at Rest Test), hit the “Add to Cart” button. Complete your payment transaction through PayPal – no account necessary.


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Look for your order confirmation email, which will include a download link for your customized Sweet Sleep Journal. This email also includes instructions for printing your journal on the paper size of your choice or merging/inserting it into your digital planner.


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Send feedback! Email us at orders@the balancedintrovert.com to give a testimonial, or tell us how we can improve the product for you.​​ You can also leave a review for the journal right here in The Balanced Introvert self-care bookstore by creating an account with the email you used to make your purchase.

What do I do with my journal once I've downloaded it?

Check out the video below for 5 ways to use your new journal or tracker, whether on paper or your favorite digital device. We’ve also got a quick start guide with tips and tutorials to get the most out of digital journals, habit trackers, and planners.

What to Do with a Digital Journal After You Download It
Unique Features

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Rhythm at Rest Test
Are you an early bird? A night owl? Neither? You’ll find out with our online quiz to identify your unique chronotype, the rhythm that dictates your natural sleep-wake pattern. The results point you toward the custom journal you should order and which habits will make the biggest impact on your sleep.


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Flexible Digital or Print Use
After completing your Rhythm at Rest Test, you’ll receive an instant download link to an 7-page PDF file containing the Sweet Sleep Journal customized for your chornotype.

Import this PDF document into your favorite digital device such as a tablet or smartphone that allows for commenting or “mark-up,” meaning that you’ll be able to write with your finger or stylus directly onto each page of the journal.

Alternatively, print the journal pages to any sized paper by adjusting your printer settings. Hole punch and keep in a binder, fold to make a booklet, create a notebook with a home binding system, or use any other organization method you prefer.


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Key Sleep Habits Identified and Optimized
Your customized sleep journal recommends optimal timing for habits that affect sleep including waking up, going to bed, exercising, eating meals, and consuming caffeine and alcohol. You also receive a BONUS guide for planning your ideal morning and bedtime routines – start and end your day feeling your best!

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Sleep Quality Tracking Prompts
Record your quality of sleep, how much time it takes to fall asleep, daytime energy levels, and weekly comparisons and reflections with prompts in the journal. The visually-oriented page design helps you quickly find and compare information about your sleep, too, so you’ll know how optimizing your habits improves sleep and other areas of your life.


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Morning and Bedtime Routine Checklist
Get a guide to creating ideal morning and bedtime routines based on your rhythm at rest, or chronotype. You’ll learn how to make the most of your sleep prep and morning get-up-and-go rituals.


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Visual Journal Page Layout
Add variety to traditional journaling methods with fun and engaging illustrated pages. Plus save yourself the time investment of building beautiful BuJo (bullet journal) pages from scratch.


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Free Writing Page
Reflect on the changes you’ve made to your sleep habits in addition to the effects of these changes on the blank reflection page. It’s easier to see where to go with your sleep hygiene if you can easily look back on where you’ve been.

Refund Policy

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Due to the non-returnable nature of this digital product, there will be NO REFUNDS after purchase unless your order is incorrect.

Please refer to the Payments and Refunds Policy as part of our Terms & Conditions for additional details. You must agree to these Terms & Conditions to complete any purchase during the checkout process.

Other Frequently Asked Questions

What are the benefits of journaling?
Journaling provides many health benefits including:

  • Decreased stress
  • Improved mood in general
  • Reduced anxiety
  • Decreased depression
  • Reduced perception of pain
  • Enhanced creativity
  • Increased life satisfaction
  • Improved focus and memory
  • Enhanced immune function
  • Decreased number of physical ailments
  • Easier decision-making
  • Fewer interpersonal conflicts
  • Improved coping after a traumatic event
  • Shortened period of grief after loss
  • Acceptance of transition or change
  • Improved coping during and after addiction recovery


How often should I write in the sleep journal?
That’s entirely up to you! Writing for 10-15 minutes, even just a couple of days each week, decreases stress while improving mood and focus. Consistency plays a key role in any self-care habit, so setting a schedule to make time for this habit will help it stick.


How many entries does the Sweet Sleep Journal accommodate?
The journal includes different pages to track your sleep hygiene features, plan out an effective morning and bedtime routine, and reflect on the effects of changes you’ve made. The advantage of a downloadable digital journal, delivered via a PDF file, is that you get to print unlimited copies of each page.


Is this journal subject to any use restrictions?
This journal is intended for adult informational and entertainment purposes only. It does not serve to diagnose any medical condition; nor should it be considered a substitute for professional medical or mental health treatment. For that, you should make an appointment with a qualified health care provider.

Furthermore, if you are currently under the care of a mental health professional, it is highly recommended that you use this journaling tool with their guidance for the best results.

The Sweet Sleep Journal is restricted to your own personal use only. If you love this journal please direct friends, family, and acquaintances to the website to purchase a copy for themselves. You are NOT allowed to resell, lend, share, or otherwise distribute this product in accordance with copyright law without written permission directly from The Balanced Introvert.

​Please read our Disclaimer and Terms of Use policies, which apply to all of our self-care bookstore products


When will I get the journal that I purchased?
A digital download link of a PDF file of the journal is delivered instantly upon payment approval during the checkout process. If you don’t get an email with a download link for your journal within 15 minutes of completing your order, check the spam or junk folder in your email. If you don’t see it there, email us directly at orders@thebalancedintrovert.com and provide your order number.


What if I don’t receive my digital order?
If you experience any issues with an order, please email us at orders@thebalancedintrovert.com. Include your order number and the name of the journal you purchased for faster assistance. We look forward to helping you get underway with your new journaling self-care practice.