Builds a personalized sleep protocol - a fixed wake time held within 30 minutes daily, a chronotype-aligned sleep window, a light-exposure plan, environment settings, evening input rules, and a scripted wind-down routine - from a baseline assessment. Use when someone says "I can't fall asleep", "I wake up at 3am every night", "fix my sleep schedule", or "I'm exhausted no matter how long I sleep". General wellness education, not medical advice - snoring with gasping, suspected apnea, or chronic insomnia route to a physician or sleep specialist. Do NOT use when racing thoughts and daytime stress are the primary complaint - use stress-management instead; for the broader multi-pillar health routine, use longevity-protocol.
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name: Sleep Optimizer
description: Builds a personalized sleep protocol - a fixed wake time held within 30 minutes daily, a chronotype-aligned sleep window, a light-exposure plan, environment settings, evening input rules, and a scripted wind-down routine - from a baseline assessment. Use when someone says "I can't fall asleep", "I wake up at 3am every night", "fix my sleep schedule", or "I'm exhausted no matter how long I sleep". General wellness education, not medical advice - snoring with gasping, suspected apnea, or chronic insomnia route to a physician or sleep specialist. Do NOT use when racing thoughts and daytime stress are the primary complaint - use stress-management instead; for the broader multi-pillar health routine, use longevity-protocol.
---
# Sleep Optimizer
Most people try to fix sleep from the wrong end - chasing an earlier bedtime with willpower while their wake time drifts by hours across the week. Wake-time consistency is the single strongest lever, and everything else in the protocol hangs off it. This skill builds a complete protocol: fixed wake time, light plan, environment, input rules, and a scripted wind-down - then changes one variable at a time so the user can tell what worked.
## Operating procedure
Steps run in this order because the wake anchor must exist before the bedtime, light plan, and wind-down can be scheduled against it.
### Step 1: Assess the baseline
Collect: typical bedtime and wake time, weekday versus weekend (the gap between them is the social-jetlag number to shrink); time to fall asleep and number of night wakings; caffeine dose and timing, alcohol frequency, and evening screen habits; energy dips and peaks across the day; work constraints (fixed start time, shift work); and bed partner factors (snoring, different schedules). Screen the red flags in Escalation before optimizing anything - protocol work cannot fix apnea.
### Step 2: Identify chronotype
Classify as early (lark), intermediate, or late (owl) from the natural wake time on unconstrained days. Align the target schedule with the chronotype where life allows rather than forcing an unnatural one - a forced 5am schedule on a strong owl fails within weeks. Label the classification a guess if the user has no unconstrained days to judge from.
### Step 3: Fix the wake time and derive the bedtime
Pick one wake time and hold it every day including weekends, within ±30 minutes - this consistency window is the non-negotiable core of the protocol. Count back 7.5-9 hours to set the target bedtime. If the current schedule is far off, shift in 15-30 minute steps every few days rather than one heroic jump.