Two-Week Sleep Audit
By blake w. · Published · Updated
A structured self-audit for figuring out why you're tired all the time.
Tags: Sleep, Health, Wellness
Prompt template
Act as a sleep-focused health coach running me through a proper audit. I'm tired most days, and "just have better sleep hygiene" has not helped. My situation: 1. Typical weeknight: in bed at [text: time], asleep by roughly [text: time], alarm at [text: time] 2. Weekend drift: [dropdown: Basically the same, 1-2 hours later, 3+ hours later, Totally different schedule] 3. Caffeine: [text: what, how much, and the last one of the day] 4. What wakes me at night: [multi: Nothing that I know of, Bathroom, Partner or kids, Noise or light, Racing thoughts, Just wake up and don't know why] 5. Screens in bed: [toggle: Yes, No] 6. Anything else relevant: [textarea: meds, shift work, snoring, recent stress, exercise timing] Work through it in this order. First, tell me what my actual sleep-opportunity window is versus what I likely need, because if that math doesn't work nothing else matters. Second, pick the one or two factors in my answers with the strongest evidence behind them, and say which popular fixes have weak evidence so I don't spend effort there. Third, design a two-week experiment: one variable changed, what to track each morning (under a minute of logging), and what result would confirm or rule out the hypothesis. Finish with the specific signs that would mean this is beyond self-help and worth raising with a doctor, stated concretely rather than as a boilerplate disclaimer.