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Stress & Sleep Journal

Track stress, sleep, and nervous system regulation to understand how they affect your hormones and symptoms

📥 How to Use This Tracker

Your data is saved automatically in your browser (not on our servers - complete privacy!).

  • Single device: Your data stays on this computer/browser only
  • Automatic saving: Every entry saves immediately - no "save" button needed
  • Multi-device: Use "Backup Data" to save a file, then "Import Backup" on other devices
  • Keep it safe: Backup weekly! If you clear browser data, your tracking history will be lost

💡 Tip: Bookmark this page or save the file to your computer for easy daily access.

😴 Why Track Stress & Sleep?

Stress and sleep directly impact hormonal health:

  • Chronic stress elevates cortisol, which disrupts estrogen and progesterone (HPA axis dysfunction)
  • Poor sleep worsens insulin resistance, increases inflammation, and disrupts hunger hormones
  • Stress triggers symptoms: PMDD mood swings, endometriosis flares, PCOS weight gain
  • Patterns matter: Tracking reveals if stress management actually helps your symptoms
🧠 Understanding the HPA Axis

Your hypothalamic-pituitary-adrenal (HPA) axis controls stress response:

  • Acute stress: Cortisol rises temporarily, then returns to normal (healthy)
  • Chronic stress: Cortisol stays elevated → "pregnenolone steal" (stress hormones prioritized over sex hormones)
  • HPA dysfunction signs: Wired-but-tired, 3pm crashes, trouble sleeping despite exhaustion, anxiety
  • The fix: Sleep optimization, stress management, nervous system regulation, adequate protein
🌅

Morning Check-In

Fill this out within 30 minutes of waking

5
Exhausted Well-rested
0
Calm Very Anxious
🌙

Sleep Quality (Previous Night)

Bedtime
Fell Asleep
Total Hours
5
Terrible Excellent
Room Temperature
Light Exposure
Noise Level
📊

Daily Stress Tracking

Log stress levels throughout the day - aim for 3-4 check-ins

Morning --
0
Midday --
0
Afternoon --
0
Evening --
0
5
Calm Day Very Stressful
🧘

Stress Management Practices Used

🌆

Evening Wind-Down Routine

0
Calm Racing Thoughts
🔗

Symptoms Correlated with Stress

📈 Weekly Reflection

After tracking for a week, reflect on patterns

📊 Stress & Sleep Summary

Date Wake Time Sleep Hours Sleep Quality How Rested Stress Level Morning Anxiety Practices Used
No entries yet. Start tracking to see your summary!