Weekly Check-In Template for Sleep & Fitness Optimization Coaches

Use in FirstRep form

Sleep Quality Assessment

Understanding your sleep quality helps identify areas for improvement.

# Average Hours of Sleep *

Enter your average sleep hours per night

1-10 Sleep Quality Rating *

Rate your sleep quality from 1 (poor) to 10 (excellent)

# Nighttime Awakenings *

How many times do you wake up at night?

Exercise and Sleep Connection

Track how your workout schedule impacts your sleep.

v Workout Time *

Select your usual workout time

v Workout Intensity *

Select the intensity of your workouts

1-10 Post-Workout Sleep Quality *

Rate your sleep quality after workouts

Screen Time Impact

Evaluate how screen usage before bed affects your sleep.

# Average Screen Time Before Bed *

Enter average screen time in minutes

vv Screen Type *

Select types of screens used

1-10 Sleep Disruption Due to Screens *

Rate how much screens disrupt your sleep

Shift Work Challenges

Identify how shift work affects your sleep and recovery.

v Current Shift Type *

Select your current work shift

1-10 Sleep Schedule Consistency *

Rate your sleep schedule consistency

# Recovery Days *

How many recovery days do you get weekly?

Supplement Use

Clarify any sleep supplements you are using or considering.

vv Current Sleep Supplements

Select any supplements you currently use

1-10 Supplement Effectiveness Rating

Rate the effectiveness of your current supplements

Y/N Confusion About Supplements *

Do you feel confused about which supplements to use?

Weekly Reflection

Reflect on your progress and set goals for the upcoming week.

... Sleep Goals for Next Week *

What are your sleep goals for the upcoming week?

... Challenges Faced *

What challenges did you face this week?

... Successes and Wins *

What successes or wins did you experience?

Why Use This Template

To connect sleep quality with fitness results

Understanding sleep helps improve recovery and performance.

To establish a routine

Helps shift workers and parents create a sleep schedule.

How to Use

Fill out the assessment fields weekly to track progress.

Review your reflections to identify patterns and make adjustments.

Customization Tips

Add specific sleep issues unique to your clients' lifestyles.
Include personalized follow-up questions for better insights.
Modify the rating scales based on your assessment criteria.

Build and send sleep & fitness optimization templates digitally with FirstRep. Free for up to 3 clients.

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Frequently Asked Questions

How do I know if my sleep is affecting my fitness?

Look for patterns between your sleep quality and workout performance.

What if I can't stick to a sleep schedule?

Focus on creating a flexible plan that accommodates your lifestyle.