---
name: sleep-reset-plan
description: "Build a realistic plan to fix bad sleep — a wind-down routine, a consistent schedule, and the daytime and environment fixes that actually move the needle. Use when asked to fix my sleep, I can't sleep, help me sleep better, or build a bedtime routine. Produces a read on the likely disruptors, a wind-down sequence, schedule and light/caffeine timing, environment tweaks, and a 'what to do when you can't fall asleep' rule — flagging that persistent insomnia or symptoms like snoring/apnea warrant a doctor."
---

# Sleep Reset Plan

Good sleep is mostly built during the day and the hour before bed — not willed at 2am. This looks at what's likely wrecking your sleep (screens, caffeine timing, an erratic schedule, a too-warm room), and builds a realistic wind-down and daytime routine, plus a rule for the nights you're staring at the ceiling — while being clear that ongoing insomnia or breathing issues need a doctor.

## What This Skill Produces

- **A disruptor read** — the likely culprits from your habits (light, caffeine, schedule, stress, environment)
- **A wind-down sequence** — the 30–60 minutes before bed, step by step
- **Schedule & timing** — consistent sleep/wake, morning light, caffeine and alcohol cutoffs, nap rules
- **Environment tweaks** — dark, cool, quiet, screen-free — the cheap high-impact fixes
- **The 2am rule** — what to do when you can't fall (or stay) asleep, instead of lying there anxious
- **A medical flag** — persistent insomnia, loud snoring/gasping, or daytime exhaustion → see a doctor

## Required Inputs

Ask for these if not provided:
- **The problem** — can't fall asleep, wake in the night, wake too early, or unrefreshing sleep
- **Current habits** — bedtime routine, screens, caffeine/alcohol timing, schedule consistency
- **Environment** — light, noise, temperature, phone in bed
- **Daytime** — exercise, sunlight, naps, stress
- **Duration & symptoms** — how long it's been, and any snoring/gasping/daytime sleepiness

## Framework: Build The Day, Protect The Wind-Down

1. **Regularize the schedule.** A consistent wake time (even weekends) anchors the whole system more than any single trick.
2. **Fix light and caffeine.** Morning daylight sets the clock; cut caffeine ~8+ hours before bed and dim screens/lights in the evening.
3. **Design the wind-down.** A repeatable, low-stimulation routine signals sleep — no doom-scrolling, no bright light, no work.
4. **Optimize the room.** Dark, cool, quiet, phone out of reach — cheap changes with outsized effect.
5. **Handle the 2am spiral.** If you can't sleep after ~20 minutes, get up and do something calm and dim rather than lying there training your brain that bed = frustration.
6. **Know the medical line.** Chronic insomnia or signs of sleep apnea aren't lifestyle problems — flag a doctor.

## Output Format

### Sleep reset: [problem] · [how long]

**Likely disruptors:** [top 2–3 from habits].

**Wind-down (last 30–60 min):** [step → step → step].
**Schedule & timing:** wake [consistent time] · morning light · caffeine cutoff [time] · alcohol/naps [rule].
**Environment:** dark · cool · quiet · phone out of reach.
**Can't sleep after ~20 min?** [get up, dim, calm activity, return when sleepy].

> See a doctor if insomnia persists for weeks, or if there's loud snoring/gasping or heavy daytime sleepiness (possible sleep apnea).

## Quality Checks
- [ ] Identifies likely disruptors from the person's actual habits
- [ ] Emphasizes a consistent wake time and morning light
- [ ] Includes a concrete wind-down sequence and caffeine/alcohol timing
- [ ] Covers environment fixes (dark/cool/quiet/phone)
- [ ] Gives a "can't sleep" rule instead of lying there
- [ ] Flags persistent insomnia / apnea signs for a doctor

## Anti-Patterns
- **Only "avoid screens"** with no schedule or daytime fixes.
- **Ignoring caffeine/alcohol timing.**
- **"Just try harder to sleep"** — advises lying there anxious.
- **Treating chronic insomnia/apnea** as a willpower issue.
- **A rigid routine** that ignores the person's constraints.

## Example Trigger Phrases
- "I can't fall asleep at night — help me fix my sleep."
- "I keep waking up at 3am and can't get back to sleep."
- "Build me a bedtime routine."
- "My sleep schedule is a mess, how do I reset it?"
- "I sleep 8 hours but still feel exhausted — what should I check?"