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Perimenopause Sleep Disruption Tracker

A plain sleep tracker for perimenopause bedtime, wake time, awakenings, night sweats, hot flashes, mood, caffeine, alcohol, screens, stress, cycle notes, and visit summaries.

Sleep can change during perimenopause. Some people wake more often. Some wake hot or sweaty. Some feel mood changes the next day.

This tracker gives you one place to write it down. It does not diagnose the cause. It does not give sleep treatment advice.

Nightly sleep log

Fill this out in the morning.

Date Bedtime Wake time Awakenings Night sweats Hot flashes Mood on waking Notes : none, mild, strong none, mild, strong steady, low, anxious, irritable

Keep the notes short. Write what you would want a clinician to know.

Examples:

"Woke hot at 3 AM." "Two wake ups, no sweat." "Felt low after poor sleep." "Bleeding started today."

Evening context

These notes are observations. They do not prove what caused poor sleep.

Date Caffeine time Alcohol Screen note Stress note Exercise Medicine change none, morning, afternoon, evening none, yes, amount normal, late, more than usual low, medium, high yes, no name and date

Cycle and bleeding notes

Perimenopause can make periods less steady. Use this table if cycle timing is still relevant for you.

Date Cycle day, if known Bleeding Spotting Period expected? Sleep worse than usual? : none, light, medium, heavy yes, no yes, no, unsure yes, no

If you no longer bleed, write "no bleeding" or "postmenopause" in the notes. If bleeding starts after 12 months with no period or spotting, it should be checked by a clinician.

Weekly review

At the end of each week, look for simple patterns.

Question Your note How many nights had three or more wake ups? How many nights included sweats or hot flashes? Did poor sleep cluster near bleeding or spotting? Did mood feel worse after broken sleep? Did any medicine change happen this week? What is the main thing you want to ask?

Visit summary

Bring this short summary to your next visit.

Summary item Your note Date range tracked Worst sleep night Most common wake time Night sweats per week Hot flashes per week Bleeding or cycle pattern Caffeine or alcohol pattern Stress or screen pattern Main concern

Floriva can help you keep sleep, hot flash, night sweat, and cycle notes on your device. Use it for private pattern tracking. Share only the summary you want to bring to care.