Printable kit · 9 worksheets
The Better Sleep Setup Planner
A 4-week sleep habits plan built from general CDC, NIH and AASM sleep hygiene guidance, a reusable sleep log of the kind a doctor commonly asks a patient to keep, a mattress buying decision sheet with firmness by position and weight from this site's own calculator, a pillow and position fit sheet, a bedroom environment checklist, a bedding and mattress care schedule, a trial period and returns tracker, and a budget planner: the sleep habits plan that actually gets followed, plus the buying decisions it leads to.
- 9 fill-in worksheets, 28 print pages
- 2 filled-in examples to copy the format from
- Companion Excel / Google Sheets tracker with your sleep log averages and budget built in
- Online buyer guide with budget ranges and Amazon links, by setup tier
Replaces the guessed firmness, the forgotten return-trial deadline, the mismatched pillow loft, and the sleep habit change abandoned after three days because nothing was written down.
30-day money-back guarantee. Use it all; if it doesn't help, every dollar back.
Look inside
Real pages from the PDF you download, including both filled-in examples. Swipe or scroll.
What's in it
See all 9 worksheet titles
- Sleep Setup At A Glance
- 4-Week Sleep Habits Plan
- Sleep Log & Diary
- Mattress Buying Decision Sheet
- Pillow & Position Fit Sheet
- Trial Period & Returns Tracker
- Bedroom Environment Checklist
- Bedding & Mattress Care Schedule
- Budget Planner
Also included
- 2 filled-in example worksheets. Mattress Buying Decision Sheet and Pillow & Position Fit Sheet, worked through with hypothetical numbers, so you can see a finished page before you start.
- 1 bonus printable. Quick Reference: Firmness, Loft & the Bedroom: The conventions and general guidance this kit is built from, cut down to nightstand size
- 1 companion spreadsheet. An editable workbook: a sleep log with averages computed automatically, a one-time system budget with a running total, a cost-per-night calculator and a bedding cost-per-year calculator, both using this site's own formulas. Sample values are pre-filled and verified. Tabs: Sleep log & averages, Budget, Cost per night calculator, Bedding cost per year calculator.
- 1 start-here page. The three sheets to fill in the first 20 minutes, and which sheet to reach for when.
Plus the online buyer guide
Three complete setup tiers at three budgets, every row with a budget band and a link, plus every product the kit names, kept current on this site. Your kit links straight to it, and each link opens Amazon's current price, not the one from the day the PDF was printed.
Who it's for
- Anyone who has tried to fix their sleep by buying a mattress before fixing their schedule
- Anyone comparing mattresses who wants firmness matched to their own position and weight instead of guessed
- A couple sharing a bed who need two different pillow lofts and one shared decision sheet
- Anyone inside a mattress trial period who does not want the return deadline to arrive unnoticed
- Anyone who has started a sleep habit change before and stopped after a few days because nothing was written down
Who made this
Built by the SleepSetupCalc team from the same firmness, pillow loft and pocket-depth calculators the free site runs on, plus general sleep hygiene guidance from the CDC, NIH and the American Academy of Sleep Medicine, laid out as a workbook to fill in with your own bed, your own bedroom and your own nights rather than a page to read.
30-day money-back guarantee
Use the whole kit. If it doesn't help, fill in the refund form within 30 days and you get every dollar back. No questions asked. Refund form.
Questions
Is this a treatment for insomnia or sleep apnea?
No. It is a sleep-habits and buying-decision record based on general sleep hygiene guidance from the CDC, NIH and the American Academy of Sleep Medicine. Loud snoring, gasping or persistent insomnia or daytime sleepiness are reasons to see a doctor, not something this kit diagnoses or treats.
Does this replace the free calculators?
No. The free site has the firmness, pillow loft and sizing calculators; the kit is where your own numbers get written down, dated and reused, plus the habits plan, the logs and the budget tracker the free pages do not carry.
I already know my mattress is fine. Is this still useful?
The 4-Week Sleep Habits Plan and the Sleep Log are built to be used with any mattress: most of the kit is about the schedule and the bedroom, not about buying anything.
Does it tell me if I have sleep apnea?
No, and it does not try to. The Sleep Log is the kind a doctor commonly asks a patient to bring to an evaluation; whether to see one is a decision this kit flags but does not make for you.
Printable or fillable on screen?
Both. Print it and write by hand, or open a worksheet PDF in a reader that supports typing and fill it on a tablet or phone.
What if it does not help?
Use the whole kit for 30 days. If it does not help, the refund form on the contact page gets every dollar back, no questions asked. Refund form.
The Better Sleep Setup Planner
9 worksheets · 28 pages · examples, workbook and online buyer guide