Sleep + Weight Loss System | Sleep Tracker, Hunger and Night Eating Log | Fillable PDF Workbook + Excel Dashboard

Sleep + Weight Loss System — 8-Week PDF + Excel Tracker

Build a more consistent routine around sleep, hunger, protein, movement, evening habits, and weight-loss progress.

This practical 8-week system helps you track the daily patterns that may affect your energy, cravings, nighttime eating, and consistency—without rigid dieting or complicated rules.

What’s Included

• 97-page fillable PDF workbook
• Interactive Excel dashboard with automatic progress metrics
• 56 daily sleep and habit logs
• 8 weekly planning and reflection pages
• Sleep hours, bedtime, wake time, and quality tracking
• Morning energy, hunger, and cravings logs
• Night eating trigger tracker
• Protein, water, steps, and movement tracking
• Evening routine and kitchen-close planners
• Optional weight and measurement tracking
• Non-scale victories log
• Weekly Sleep + Habit Score
• Reusable undated templates

Excel Dashboard Tracks

• Average sleep hours
• Sleep target completion
• Morning energy
• Protein consistency
• Evening routine completion
• Night eating days
• Movement sessions
• Weekly habit scores
• Optional weight trends

Perfect For

Adults who want better structure around sleep, appetite, nighttime snacking, protein, walking, and healthy habits. It may also support people using GLP-1 medications who want stronger daily routines.

File Details

• 1 fillable PDF workbook
• 1 Microsoft Excel dashboard
• Instant digital download
• No physical product will be shipped

The PDF works best in Adobe Acrobat Reader. The spreadsheet is designed for Microsoft Excel; some features may vary in Google Sheets or other programs.

For personal wellness organization and habit tracking only. This product does not provide medical, nutrition, or mental-health advice and is not intended to diagnose or treat any condition.