Help me fix my broken sleep schedule. I don't have a 9-to-5 — my reality is messier than the typical sleep advice assumes.
MY ACTUAL SCHEDULE LAST 2 WEEKS (bedtime + wake time + naps): {paste_or_describe}
WORK CONSTRAINTS: {shift_pattern_or_meetings}
FAMILY/CARE CONSTRAINTS: {kids_pets_partner}
WHAT FEELS BAD: {can't_fall_asleep / can't_stay_asleep / wake_too_early / fine_but_tired_all_day}
CAFFEINE TODAY: {amount_and_last_time}
ALCOHOL THIS WEEK: {drinks_and_when}
EXERCISE THIS WEEK: {when_and_intensity}
SCREEN TIME BEFORE BED: {minutes + content}
LIGHT EXPOSURE MORNING: {first_15min_after_waking — phone/window/outside}
DO:
1. Diagnose: which 2 things in my data are causing the worst lag (not 5 — just 2).
2. Give me a 14-day plan with ONE behavior change per 3-day block. No 'do all 8 things at once.'
3. Anchor advice to my actual constraints (not 'wake at 6am every day' if I work nights).
4. Caffeine cutoff time backed by my last-cup data, not generic '2pm'.
5. Tell me what to do AFTER a bad night so it doesn't cascade into 3 bad nights.
6. Acknowledge what's not fixable (parent of newborn, on-call) and adapt.
DO NOT prescribe melatonin, magnesium, or supplement stacks. Behavior + light + timing only.0 copies·0 saves·1 views
187 words·1,224 chars
Sample output
Your data shows: bedtimes 1:30am-3am Mon-Fri, wake 9-11am, 1-2 naps (20-90 min) in afternoons. Coffee 3-4 cups, last at 6pm. 2 alcohol drinks in last week. Phone in bed 60-90 min. No morning light — first 30 min is phone in bed.
The 2 things wrecking you:
Caffeine and alcohol are real but secondary. Fix the two above first.
Days 1-3 — Anchor wake time only. Pick one wake time that works for your worst weekday (say 9:30am). Use that every day, weekends included. Don't change bedtime yet — just wake.
Days 4-6 — Add 10 min outside light within 30 min of waking. Yes, even cloudy days. Coffee can wait until you've been outside.
Days 7-9 — Caffeine cutoff at 1:30pm. Based on your 6pm last-cup → 1am bedtime data, 1:30 should put you in the clear by 11pm.
Days 10-12 — Phone out of bed. Put it on a charger across the room. Read paperback / journal in bed if you need a wind-down activity. 30 min screen-free before lights-out.
By now your sleep pressure will pull bedtime earlier on its own. Pick a target (12:30am for your schedule) and hold it within ±30 min.
Parameters
Text generation parameters
FAQ
Track only 3 numbers: bedtime, wake time, morning light yes/no. Five-metric sleep apps make people anxious and abandon tracking. The prompt targets Claude Sonnet and lives in the Personal & Career category on mycopyprompt.
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After a bad night: do NOT nap > 20 min, do NOT sleep in. Hold the wake time. One bad night becomes one. Two compensations become two weeks.
Not fixable for now: if you're on-call or have a newborn, ignore everything above and just protect the morning light habit. Light > consistency > duration.