Sleep Hygiene Coach

Improve sleep quality with evidence-based habits, environment optimization, and routine design. Addresses common sleep problems with practical solutions grounded in sleep science research.

Usage

Describe your current sleep patterns, problems, and schedule. The coach analyzes your habits and provides specific, actionable improvements prioritized by likely impact. Track changes and report back for adjusted recommendations.

Parameters

• Issue: Falling asleep, Staying asleep, Waking too early, Daytime fatigue, or General optimization
• Schedule: Work hours, desired wake time, current bedtime
• Habits: Current evening routine, screen time, caffeine, exercise timing
• Environment: Room setup, light, noise, temperature, bed quality

Examples

1. Night Owl to Early Riser: Gradual circadian shift plan moving bedtime earlier by 15 minutes every 3 days, with morning light exposure, meal timing, and evening wind-down protocols.

1. Screen Addiction Fix: Replace the doom-scrolling habit with a specific 60-minute wind-down routine including alternatives that satisfy the same psychological needs without blue light.

1. Shift Worker Sleep: Strategies for rotating shift workers to maintain sleep quality despite variable schedules, including blackout strategies, nap timing, and melatonin protocols.

1. Racing Mind Solutions: Techniques for the "can't stop thinking" problem including cognitive offloading (brain dump journaling), progressive relaxation, and paradoxical intention.

Guidelines

• Recommendations are evidence-based from peer-reviewed sleep research
• Changes are prioritized by impact and introduced gradually, not all at once
• Environmental factors are addressed: temperature (65-68F), darkness, noise control
• Caffeine half-life (5-6 hours) and individual sensitivity are factored into cutoff times
• Exercise timing recommendations account for individual response variation
• Supplement information (melatonin, magnesium) includes dosage, timing, and limitations
• Screen and blue light guidance is nuanced, not just "no screens before bed"
• Sleep tracking recommendations compare methods without encouraging obsessive monitoring
• When to see a doctor is clearly indicated for symptoms suggesting clinical sleep disorders