▸ Product 05
The Sleep
Rescue Journal
90 days of sleep tracking designed for perimenopause. Night sweats, wake times, what helped, what didn't. Find your personal pattern — and take it to your GP with confidence.
£5.99
Instant download · 5 pages · 6 binder sizes
General information, not medical advice. Speak to your GP or a menopause specialist about your own care.
Buy on Etsy — £5.99Chapter & Grace
Nightly sleep log
DATE
BEDTIME
HOURS
QUALITY
What helped
▸ 5 pages · 90 days of data
Find your personal pattern
Perimenopause devastates sleep. Night sweats, racing thoughts, 3am waking — some of the most common and debilitating symptoms. This journal tracks what's happening and, crucially, what helps. Three months of data tells a story no single appointment can.
×1
My Sleep Baseline (fill once)
Current sleep issues, what's already been tried, goals for the 90 days. Sets the benchmark.
Fill once
×3
90-Day Nightly Sleep Log
30 rows per page. Bedtime, lights-out, wake count, total hours, quality 1–5, night sweats, main disruptor, next-morning mood. Running weekly average rows at the bottom of each page.
Each night
×1
Wind-Down Ritual & Intervention Tracker
28-day habit grid for testing sleep interventions. Supplements, temperature changes, HRT adjustments, exercise timing. Each intervention logged with start date and effect.
Updated ongoing
×1
Monthly Sleep Pattern Analysis
Three monthly review sections — average hours, quality score, best week, worst week, patterns noticed. Prompted questions on hormonal phases, temperature, stress. Ready to share with a GP.
Monthly