Twelve printables. Free. Yours in one click.
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.
The Bed Setup Playbook
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 PlaybookGet all 12 in your inbox.
One 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.
For your own sleep
Logs, cards and protocols that pair with the adult tools.
Sleep-debt 7-day log
Print-friendly sheet for tracking actual vs needed sleep. Pairs with the sleep-debt calculator.
Preview & downloadBedtime routine builder
Six routine templates (newborn / infant / toddler / preschool / school-age / adult) with print-and-tick checklists.
Preview & downloadCaffeine cutoff card
Wallet-sized — your personal cutoff time + the half-life math behind it.
Preview & downloadAdult sleep-restriction therapy plan
Sleep restriction, the core behavioural technique of CBT-I, as a week-by-week printable plan.
Preview & downloadSleep-tracker buying matrix
Oura vs Whoop vs Apple vs Fitbit vs a paper diary, by use case, plus which signals to trust.
Preview & downloadFor babies & kids
Trackers, cheatsheets and playbooks for the parent zone.
Wake-window flash cards
Age-banded cheatsheet for the next-nap window. Stick on the fridge — no more phone-checking at 2pm.
Preview & downloadNewborn night-feeds tracker
One A4 sheet per week: seven nights of feeds and diapers, made to clip to a feeding chair.
Preview & download4-month regression playbook
What's actually changing, how long it lasts, and the three things parents accidentally make worse.
Preview & downloadToddler bedtime resistance flowchart
If/then chart for the most common stalls: water, monsters, one-more-story, climbing out.
Preview & downloadPediatric sleep medication red-flag list
What to ask the pediatrician before melatonin, antihistamines, or any supplement.
Preview & downloadFor travel
Beat jet lag and pack the sleep kit that actually matters.
Jet-lag pre-flight plan
Day-by-day plan before you fly: bedtime, light, melatonin and caffeine, for eastward and westward trips.
Preview & downloadTravel-night sleep kit checklist
What to pack, what to recreate at the destination, and what almost always gets forgotten.
Preview & downloadHow it works
- 1. Pick your sheets. Click any card to preview the layout and download a single PDF, or use the email form above to get all 12 at once.
- 2. Print or save. Every PDF is print-friendly (A4 / US Letter) and designed to be readable from across the room.
- 3. Get updates (optional). Bundle subscribers get the new version automatically when we revise a sheet. Single-PDF downloads don't require email.
Why is this free?
We 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.