30 nights of tracking.
A lifetime of
knowing.
The Her Midlife 30-Day Sleep & Night Sweat Tracker — a beautifully designed printable PDF that fits in a notebook, sits on your nightstand, and gives your doctor something real to work with.
Understand your nights. Take back your mornings.
$17 · One-time · Instant PDF download · Print as many times as you like
Some women want pen and paper.
This is for you.
There is something powerful about writing it down. Holding the page. Seeing a month of nights in your own handwriting. Circling the patterns yourself. Bringing the actual pages to an appointment.
This tracker was designed for the woman who keeps a journal, marks her calendar, and trusts that the act of writing something down makes it real — and makes it useful.
"I printed the whole thing, put it in a folder, and brought it to my gynecologist. She had never seen anything like it. She spent 10 minutes just reading it."
Pen or digital — what matters is that you're tracking. This is the PDF version of the Her Midlife Sleep & Night Sweat Tracker. Same content, same quality, paper in hand.
What's in the PDF
23 pages of structured tracking
Designed to be printed once and used for a full month. Two days per page — so it's genuinely manageable to print and carry.
15
Daily Pages
4
Weekly Reviews
1
Month Summary
1
Doctor Guide
Daily · 2 per page
Sleep Window
Bedtime, wake time, hours slept, and times woken — with space to note the reason for each wake-up.
Weekly Review
4 Weekly Check-Ins
Average quality, sweat-free nights, mood and brain fog patterns, top triggers, what helped — one page per week.
Daily
Morning Symptoms
Headache, fatigue, palpitations, anxiety, bloating, joint pain — checkboxes for what you notice on waking.
Daily
Night Sweats
Intensity scale (none through severe), episode count, and space for wake-up times and reasons.
Daily
Possible Triggers
Alcohol, caffeine, stress, spicy food, warm room, screens, heavy meal, hormone day — what may have contributed.
Daily
Mood, Energy & Brain Fog
Energy scale 1–5, mood circles (calm / irritable / anxious), and brain fog rating (none / mild / heavy).
Month Summary
30-Day Summary Page
Designed to bring to your appointment. Key stats, patterns, top triggers, questions for your doctor — all on one page.
Daily
Notes
Free-write space for what helped, what felt different, and anything you want to remember or bring to your doctor.
Bonus
Doctor Conversation Guide
What to bring, what to say, questions worth asking, and the language that makes providers take midlife sleep seriously.
Why this tracker works
Not just lines on paper. A clinical picture.
🌙
Two days per page means the whole month fits in 15 printable sheets — not 30 half-empty pages that feel like homework.
💜
Mood, energy, and brain fog are tracked alongside sleep — because for most women in midlife, these are inseparable from how the night went.
📋
The weekly review pages are where patterns become visible. Most women don't realise their worst nights follow high-stress days until they see it written down four times.
🩺
The month-end summary is built specifically for a doctor appointment — the format is clinical, the language is precise, and it fits on one page.
✍️
There's something about pen on paper that makes it feel real. The writing-down is part of the process — not just the recording.
Choosing the right version
PDF or Digital Tracker?
Both versions cover the same content. The right one depends on how you like to work.
You can always start with the PDF — the digital version is designed for deeper insights.
📄 This PDF — $17
$17
✓ Print at home, carry anywhere
✓ Write in your own handwriting
✓ No device needed at 3am
✓ Bring physical pages to your doctor
✓ Print as many copies as you need
– No automatic stats or insights
– No CSV export
💻 Digital Tracker — $37
$37
✓Browser-based, any device
✓Automatic insights after 3 nights
✓CSV export for your doctor
✓One-tap doctor summary
✓Trigger frequency bar chart
✓Backup & restore across devices
✓Includes Complete User Guide
Want the digital version? Get it here for $37 →
This is for you if…
You prefer pen and paper — tracking on a screen at 3am feels like the wrong kind of light
You want to bring something physical to your appointment — pages you can hand your doctor, annotate, and fold into your bag
You've been waking up night after night and want a simple daily ritual that takes 3 minutes and builds a picture over 30 days
You're in perimenopause or menopause and night sweats are wrecking your sleep and your mornings
You want to track mood and brain fog alongside sleep — because they're connected, and you know it
You just want something beautifully simple that helps you feel less out of control of your own body
Download once. Print forever.
You'll receive an instant download link to the PDF. Print it at home, at a library, or at any print shop. You can print it as many times as you like — once a month for as many months as you need.
Get instant access
30 nights.
One tracker.
Download today, print tonight, log your first night tomorrow morning. Your pattern is already there — this tracker just helps you see it.
$17
One-time · Instant PDF download · Print unlimited copies
🌙 Instant download · Print-ready PDF · 23 pages
Want automatic insights, CSV export, and a trigger chart? The digital tracker has everything
— for $37.