Print this diary for each ākonga or duplicate digitally for private journaling.
Sleep & Recovery Diary
Why track sleep?
Recording your sleep habits helps you see how routines, screens, nutrition, and movement impact your wairua and tinana. Use this diary for one week to notice patterns, then design a rest routine that sustains your hauora.
| Rā | Bedtime | Wake time | Total hrs | Wind-down routine | Quality notes / dreams | Energy 1–5 |
|---|---|---|---|---|---|---|
| Rāhina | ||||||
| Rātū | ||||||
| Rāapa | ||||||
| Rāpare | ||||||
| Rāmere | ||||||
| Rāhoroi | ||||||
| Rātapu |
Night routine reflection
Pre-bed habits (screens, kai, karakia, reading, breathing):
Tino pai rawa atu / What helped me most:
Whānau kōrero prompts
- “Ka tino moe au mēnā…” — I sleep well when…
- “Ka āwhina taku whānau mā te…” — My whānau can help by…
- “Ko taku moemoeā mō te pō e whai ake nei…” — My plan for tonight is…