The companion pack to the SleepyHero tools — wake-window cards, sleep-debt logs, jet-lag plans and more. Download any single sheet, or email yourself the bundle and we'll keep it updated when a sheet changes.
Eight chapters on pillow height, mattress firmness, toppers and sleeping cool, by sleep position and by problem, with our picks and what we would skip. Read it on your phone or download the PDF.
Read the PlaybookOne email with download links to every sheet, two print-ready packs (parents, and adult sleep) with a clickable contents page, and The Bed Setup Playbook. Then four short sleep emails over two weeks and about one a month. Unsubscribe any time.
Logs, cards and protocols that pair with the adult tools.
Print-friendly sheet for tracking actual vs needed sleep. Pairs with the sleep-debt calculator.
Preview & downloadSix routine templates (newborn / infant / toddler / preschool / school-age / adult) with print-and-tick checklists.
Preview & downloadWallet-sized — your personal cutoff time + the half-life math behind it.
Preview & downloadSleep restriction, the core behavioural technique of CBT-I, as a week-by-week printable plan.
Preview & downloadOura vs Whoop vs Apple vs Fitbit vs a paper diary, by use case, plus which signals to trust.
Preview & downloadTrackers, cheatsheets and playbooks for the parent zone.
Age-banded cheatsheet for the next-nap window. Stick on the fridge — no more phone-checking at 2pm.
Preview & downloadOne A4 sheet per week: seven nights of feeds and diapers, made to clip to a feeding chair.
Preview & downloadWhat's actually changing, how long it lasts, and the three things parents accidentally make worse.
Preview & downloadIf/then chart for the most common stalls: water, monsters, one-more-story, climbing out.
Preview & downloadWhat to ask the pediatrician before melatonin, antihistamines, or any supplement.
Preview & downloadBeat jet lag and pack the sleep kit that actually matters.
Day-by-day plan before you fly: bedtime, light, melatonin and caffeine, for eastward and westward trips.
Preview & downloadWhat to pack, what to recreate at the destination, and what almost always gets forgotten.
Preview & downloadWe make the site sustainable through Amazon affiliate links on our reviews and ads on long-form articles — not by charging for printables. If a sheet helps you, that's the win. See how we make money.