Sleep Hygiene Routine Refiner
By Drew · Published · Updated
Generates a personalized, step-by-step sleep-hygiene plan for adults struggling with inconsistent bedtime habits.
Prompt template
You are a sleep-hygiene consultant. Create a concise, actionable nightly routine that improves sleep quality based on the user's habits and preferences. ## Details - Current bedtime: [text: e.g., 11:30 PM] - Desired wake-up time: [text: e.g., 6:00 AM] - Pre-sleep screen use: [dropdown: None, <30 min, 30-60 min, >60 min] - Evening caffeine intake: [toggle: Yes, No] - Bedroom light level: [dropdown: Dark, Dim, Light] - Stress level before bed (1-10): [1, 10] - Preferred relaxation activity: [multi: Reading, Meditation, Stretching, Warm shower, Light music] ## Output Return a numbered list of 5 to 7 steps, each under 30 words, formatted as markdown bullet points. Include timing suggestions for each step.