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Printable checklists
Short, practical lists to use alongside each guide.
Printable checklist
Bedroom noise audit
Find and treat the main noise paths in one evening.
- Note when and where noise is loudest
- Check under-door gap
- Check door frame and window seals
- Count hard surfaces (floor, walls, glass)
- Try the bed on another wall
- Test sound masking at low volume
Printable checklist
Blackout measuring sheet
Measure once, buy the right film, rod or curtain.
- Glass width × height
- Recess width (top / middle / bottom)
- Recess depth
- Frame-to-frame width for curtains
- Note where light leaks (top, sides, bottom)
- Test adhesive on a hidden corner
Printable checklist
Cooler bedroom checklist
Bedding and room changes for hot nights.
- Swap to breathable sheets
- Use a lighter duvet or blanket
- Check mattress protector
- Close blinds during the day
- Air the room before bed
Printable checklist
5-minute bedroom reset
A printable evening routine.
- Phone charging away from bed
- Notifications silenced
- Standby LEDs covered
- Noisy devices off
- Window covering fully closed
- Bedside surface cleared
- One change to test tonight