Sleep Environment Checklist Pack

Most sleep advice tells you to buy things. This kit tells you what your bedroom is already doing wrong — and which of the fixes are free.

It works like a building inspection, because that is what it is. Six systems, one scored sheet each. Walk the room after dark with a pen, tick what is true, total each page, and let the scorecard and priority matrix decide where your money and effort actually go.

WHAT'S IN THE KIT (11 pages, printable PDF)

SIX INSPECTION SHEETS — 48 SCORED CHECKS IN ALL

• Light — the hand test, LED hunt, curtain leaks, the dim-not-filtered final hour
• Temperature — the 18–20°C target, layered bedding, the warm-shower timing trick
• Sound — masking over silence, why timers backfire, the ear-plug drawer
• Air — the through-draft habit, humidity comfort band, allergen load
• Bed & Body — the pillow photo test, the broomstick mattress check, one-bed-one-job
• Screens & Habits — the phone's charging address, the caffeine cutoff, the fixed wake time

THE SCORECARD — six numbers become one verdict, with four honest bands (a low score is genuinely good news: it means cheap wins are on the table)

THE PRIORITY MATRIX — every fix plotted by impact vs cost, so you start top-left with the free high-impact moves and stop after three

THE FIX LIST — commit to 2–3 changes in ink, with dates and a 30-day re-audit

BONUS: THE 10-MINUTE NIGHT WALKTHROUGH — the nightly routine that keeps a fixed room fixed

THE HONEST PART No fear-selling. The EMF section tells you plainly that the evidence is weak. The mattress — the most expensive item in the room — is deliberately the last thing this kit lets you blame. And every "buy" suggestion is sorted by budget, starting with free.