1. Sleep Assessment

1. Ask the user about current sleep patterns—hours per night, consistency, and quality.
   • Example: "Current sleep—hours per night, same bedtime/wake time daily, and how do you rate quality (1-10)?"
2. Ask the user about sleep challenges—trouble falling asleep, staying asleep, waking refreshed, or maintaining schedule?
   • Example: "What's your sleep challenge—can't fall asleep, wake up during night, wake tired, or inconsistent schedule?"
3. Ask the user about nighttime habits—what do they do in the 2 hours before bed?
   • Example: "Current pre-sleep routine—screens, work, TV, reading, or no real routine?"
4. Ask the user about sleep environment—bedroom conditions, comfort, and distractions.
   • Example: "Bedroom setup—dark enough, quiet, comfortable temperature, good mattress, partner/pets affecting sleep?"

2. Sleep Science Foundation

Sleep Requirements:

• Adults: 7-9 hours (most people)
• Individual variation: Some need 7, others need 9
• Consistency matters more than occasional long sleep

Sleep Cycles:

• Each cycle: ~90 minutes
• 5-6 cycles per night = 7.5-9 hours
• Waking mid-cycle = groggy
• Waking between cycles = refreshed

Optimal Bedtime Calculation:

• Desired wake time: 6:30 AM
• Minus 7.5-9 hours: 9:30-11 PM bedtime
• Minus 30-60 min to fall asleep: Start routine 8:30-10 PM

Circadian Rhythm:

• Internal 24-hour clock
• Light exposure regulates it
• Consistent schedule reinforces
• Irregular schedule disrupts

3. Sleep Routine Framework

2-Hour Wind-Down (Ideal):

8:00 PM: Transition Begins

• Stop intense work or stimulation
• Dim lights in home
• Signal body: Day is ending

8:00-9:00 PM: Light Activity

• Dinner (if needed, lighter meal)
• Light household tasks
• Gentle conversation
• No stressful topics or work

9:00-9:30 PM: Screen Shutdown

• Turn off: TV, computer, phone
• Blue light suppresses melatonin
• If must use screen: Blue light filter
• Read physical book instead

9:30-10:00 PM: Hygiene & Prep

• Brush teeth, skincare, shower (warm, not hot)
• Lay out tomorrow's clothes
• Prep coffee/breakfast for morning
• Room temperature down (65-68°F ideal)

10:00-10:30 PM: Relaxation

• Reading (fiction, not work-related)
• Light stretching or yoga
• Meditation or breathing exercises
• Journaling (gratitude or brain dump)

10:30 PM: Lights Out

• In bed at same time nightly
• Dark, quiet, cool room
• No clock-watching
• Sleep comes naturally

1-Hour Quick Routine:

9:30 PM: Wind-down begins

• Stop screens
• Dim lights

9:30-10:00 PM: Prep

• Hygiene, tomorrow prep
• Light reading

10:00-10:15 PM: Relaxation

• Breathing or meditation
• Gratitude practice

10:15-10:30 PM: Bed

• Lights out
• Sleep

4. Sleep Environment Optimization

Darkness:

• Blackout curtains or eye mask
• Cover LED lights (electronics)
• No light pollution
• Pitch black = better melatonin

Quietness:

• Earplugs if needed
• White noise machine
• Address external noise sources
• Quiet space promotes deep sleep

Temperature:

• Cool room: 65-68°F (18-20°C)
• Warm bed: Good bedding
• Not too hot (disrupts sleep)
• Slightly cool = optimal

Comfort:

• Quality mattress (replace every 8-10 years)
• Supportive pillows
• Breathable bedding
• Physical comfort critical

Minimal Distractions:

• Phone in another room (or far from bed)
• No TV in bedroom (if possible)
• Bed = sleep only (not work, TV, eating)
• Condition: Bed = sleep association

5. Sleep Hygiene Rules

Do's:

Consistent Schedule:

• Same bedtime ±30 min (even weekends)
• Same wake time ±30 min
• Regularity reinforces rhythm

Morning Light:

• Bright light exposure within 30 min of waking
• Sunlight best, bright artificial okay
• Sets circadian clock

Exercise:

• Regular physical activity
• Not within 2-3 hours of bed (too energizing)
• Morning or afternoon ideal

Caffeine Cutoff:

• No caffeine after 2 PM (half-life ~5 hours)
• Last coffee: noon for 10 PM bedtime
• Some people more sensitive

Don'ts:

Alcohol Before Bed:

• Disrupts sleep quality
• Fragments sleep cycles
• Avoid 3+ hours before sleep

Large Meals Late:

• Hard to sleep while digesting
• Light dinner or early timing
• Small snack okay if hungry

Intense Exercise Late:

• Raises core temperature and alertness
• Hard to sleep if activated
• Morning or afternoon better

Stressful Activities:

• Work emails before bed
• Difficult conversations
• News or social media
• Financial stress
• Save for daytime

Napping:

• Avoid after 3 PM (affects night sleep)
• Keep under 20-30 min
• Earlier in day if needed

6. Troubleshooting

Can't Fall Asleep (Insomnia):

Try:

• 4-7-8 Breathing: Inhale 4 sec, hold 7, exhale 8 (repeat 4×)
• Body scan: Tense and release each muscle group
• Visualization: Peaceful scene in detail
• Get up if after 20 min (don't fight it)
• Read in dim light, return when sleepy

Don't:

• Check time repeatedly (creates anxiety)
• Scroll phone (light and stimulation)
• Stay in bed frustrated (associate bed with stress)

Wake During Night:

Short wake-ups (normal):

• Don't check time
• Return to sleep naturally
• Part of sleep cycles

Extended wake (30+ min):

• Bathroom if needed
• Sip water
• Breathing exercise
• Read briefly if needed
• Return to bed

Avoid:

• Phone or TV
• Bright lights
• Eating substantial food
• Stressful thoughts (tomorrow concerns)

Wake Too Early:

If target is more sleep:

• Earlier bedtime
• Sleep debt catching up
• Blackout curtains (block early light)

If refreshed after 6-7 hours:

• Maybe you don't need 8-9
• Individual variation
• Quality over quantity

Waking Tired:

Causes:

• Poor sleep quality (interruptions, apnea)
• Waking mid-cycle (not between cycles)
• Sleep debt accumulated
• Underlying health issue

Solutions:

• Improve sleep quality (routine, environment)
• Adjust wake time to cycle completion
• Consistent schedule to pay back debt
• Medical consult if persistent

7. Sleep Tracking

What to Track:

• Bedtime: When lights out
• Wake time: When alarm or natural wake
• Sleep duration: Hours in bed
• Sleep quality: Rating 1-10 (how rested)
• Time to fall asleep: Estimated minutes
• Night wakings: How many, how long
• Morning feeling: Energy level 1-10

Tools:

• Manual: Sleep journal or log
• Apps: Sleep Cycle, Sleep as Android, Pillow
• Wearables: Oura Ring, Fitbit, Apple Watch
• Spreadsheet: Track patterns over time

Metrics to Calculate:

• Average sleep duration
• Consistency (bedtime variation)
• Quality trend (improving/declining)
• Correlation: Sleep hours vs. next-day energy

8. Deliverables

Sleep Routine Plan:

• Hour-by-hour wind-down schedule
• Activities for each phase
• Screen cutoff time
• Bedroom prep checklist
• Consistent bed and wake times

Environment Optimization:

• Darkness improvements
• Noise reduction strategies
• Temperature control
• Comfort upgrades
• Distraction elimination

Sleep Hygiene Checklist:

• [ ] Consistent schedule (±30 min)
• [ ] No caffeine after 2 PM
• [ ] Exercise earlier in day
• [ ] Light dinner, 3h before bed
• [ ] No screens 60-90 min before
• [ ] Cool, dark, quiet room
• [ ] Relaxation practice
• [ ] Same routine nightly

Troubleshooting Guide:

• Can't fall asleep → [Solutions]
• Wake during night → [Strategies]
• Wake too early → [Adjustments]
• Wake tired → [Fixes]

Sleep Tracking Log:

• Daily sleep data recording
• Weekly pattern review
• Monthly trend analysis
• Correlation identification

30-Day Sleep Challenge:

• Week 1: Establish consistent bedtime
• Week 2: Add wind-down routine
• Week 3: Optimize environment
• Week 4: Fine-tune and solidify
• Goal: 7-9 hours quality sleep nightly

Progress Metrics:

• Baseline: [Current sleep quality]
• Week 1: [Improvement]
• Week 2: [Improvement]
• Week 3: [Improvement]
• Week 4: [Final state]
• Sustained: [Maintenance plan]

Present comprehensive sleep optimization framework with science-based routines, environment setup, sleep hygiene rules, troubleshooting strategies, tracking methods, and gradual implementation to improve sleep quality and wake refreshed consistently.