---
name: two-week-sleep-audit
description: "A structured self-audit for figuring out why you're tired all the time. Use when the user wants help with Two-Week Sleep Audit. Related topics: Sleep, Health, Wellness."
---

# Two-Week Sleep Audit

A structured self-audit for figuring out why you're tired all the time.

## How to use this skill

1. Ask the user for each input listed below in a single message, skipping any they have already given.
2. Where options are listed, offer them, but accept other answers too.
3. Fill the answers into the prompt template, then follow the completed prompt to produce the result.

## Inputs

- **Typical weeknight: in bed at** (free text, e.g. "time")
- **time** (free text, e.g. "time")
- **time 2** (free text, e.g. "time")
- **Weekend drift** (choose one: Basically the same, 1-2 hours later, 3+ hours later, Totally different schedule)
- **Caffeine** (free text, e.g. "what")
- **What wakes me at night** (choose any: Nothing that I know of, Bathroom, Partner or kids, Noise or light, Racing thoughts, Just wake up and don't know why)
- **Screens in bed** (choose one: Yes, No)
- **Anything else relevant** (longer free text)

## 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 {{Typical weeknight: in bed at}}, asleep by roughly {{time}}, alarm at {{time 2}}
2. Weekend drift: {{Weekend drift}}
3. Caffeine: {{Caffeine}}
4. What wakes me at night: {{What wakes me at night}}
5. Screens in bed: {{Screens in bed}}
6. Anything else relevant: {{Anything else relevant}}

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.

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Source: [Two-Week Sleep Audit on PromptBuild](https://promptbuild.io/prompt/HIqb8C7qPymWUpdys3lQ/two-week-sleep-audit)