Tools
Sleep planning tools and checklists
Everything here works on the page with no sign-up. These are planning aids and printable forms. They do not diagnose anything and are not medical advice. If sleep problems persist, see a doctor or other qualified clinician.
Checklists
Sleep Environment Checklist (Printable Bedroom Audit)A tickable, printable checklist for your bedroom and evening routine: light, noise, temperature, bed, screens and habits, plus when to see a clinician.
Questions to Bring to Your Doctor About Sleep (Checklist)A printable checklist of what to note and what to ask at a medical appointment about poor sleep, so you do not forget anything in a short visit.
Track and plan
One-Week Sleep Diary (Printable Form)A printable one-week sleep diary form to record bed and wake times, night wakings, naps, caffeine and how you feel, to see your real pattern.
Bedtime and Wake-Time Planner (Rough Sleep Cycle Guide)Count back from your wake time in whole sleep cycles to get a rough bedtime. A planning aid only: cycle length varies, and it is not medical guidance.
Where to read next
Start with how to improve sleep quality, or go to the start here page. Read the disclaimer for the limits of this site.