Sleep Prompts That Actually Get You to Sleep

Audit my sleep hygiene. Current: bedtime [X], wake [Y], quality [describe], issues [describe]. Include: consistent schedule, bedroom environment (temp, dark, quiet), caffeine/alcohol timing, screen exposure, exercise timing, bedtime routine, weekend variability. Rank improvements by impact.

Optimize bedroom for sleep. Include: temperature (65-68°F ideal), darkness (blackout curtains, eye mask), noise (white noise, earplugs), bed quality (mattress age, pillow), electronic removal, plants (air quality), alarm clock placement, smell (lavender, no synthetic fragrance).

Manage evening screens. Current: [describe]. Include: 2-hour bedroom cutoff for screens, blue light glasses/filters, replacement activities (reading paper book, journaling, bath), phone in another room, charging station outside bedroom, morning phone rule.

Optimize caffeine for sleep. Current intake: [describe — amount, timing]. Include: 2pm cutoff (caffeine half-life 5-6 hours), reducing gradually to avoid withdrawal, morning-only caffeine rule, tea vs coffee, decaf options, adenosine sensitivity differences, "I sleep fine with 6pm coffee" myth.

Evaluate insomnia type. Difficulty: [falling asleep / staying asleep / both]. Duration: [weeks/months]. Include: sleep onset insomnia vs middle-of-night waking, anxiety-driven vs physical, chronic (3+ months = diagnosis), impact on life, when to see sleep doctor, CBT-I referral importance.

Handle middle-of-night waking. Pattern: [describe]. Include: 20-minute rule (stop trying to sleep, leave bed, dim activity), reading paper book in dim light, returning when sleepy, avoiding phone/clock-watching, addressing underlying anxiety, food intake effects.

Address anxiety affecting sleep. Night thoughts: [describe]. Include: brain dump pre-bed (write worries), worry scheduling (not at night), progressive muscle relaxation, 4-7-8 breathing, reframe "I must sleep" pressure (makes worse), calming evening routine.

Approach sleep medications. Current use: [describe]. Include: CBT-I vs medication (CBT-I more effective long-term), short-term medication appropriateness, dependency risks, natural aids (melatonin, magnesium, valerian), when prescribed medication warranted (severe insomnia), tapering plans.

Design 60-90 minute wind-down routine. Bedtime: [X pm]. Include: dim lights at [1-2 hours before], screen cutoff, light stretching/yoga, warm shower/bath (1 hour before), reading paper book, journaling, reducing conversation intensity, same routine every night.

Morning light protocol for circadian rhythm. Current schedule: [describe]. Include: 10-minute sunlight within 30 min of waking (critical), outdoor preferred (10-100× indoor brightness), cloudy days still count, winter alternatives (light therapy box 10,000 lux), consistency daily.

Reset circadian rhythm. Current: [describe — shift work, jet lag, phase shift]. Include: gradual shifts (15 min/day vs overnight jumps), morning light anchoring, evening darkness enforcement, temperature cues (cool night, warm morning), meal timing, avoiding weekend backsliding.

Optimize napping. Current sleep: [describe]. Include: 20-min power nap (no sleep inertia), 90-min full cycle nap (avoid 45-min sleep inertia), before 3pm rule, post-lunch timing, when naps help vs hurt nighttime sleep, shift workers vs normal schedule.

Exercise timing for sleep. Current exercise: [describe]. Include: morning exercise best for sleep (endorphins don't interfere at night), afternoon OK, intense evening exercise can disrupt (3-hour window), gentle evening yoga fine, post-workout wind-down, consistent schedule.

Foods affecting sleep. Include: avoid 3 hours pre-bed (digestion disrupts), heavy meals late = acid reflux/restless, alcohol myth (feels like sedative, ruins deep sleep), chocolate + caffeine pre-bed, light snack if hungry (banana, almonds), large dinner earlier.

Strategy for sleep tracking. Devices: [Oura, Whoop, Apple Watch, none]. Include: metrics worth tracking (total sleep, deep sleep, HRV), metrics to ignore (cycle accuracy questionable), orthosomnia risk (obsessing about tracking), using data for patterns not perfection, breaks from tracking.