Sleep Optimizer

Demo

Click to play with sound.

---
name: Sleep Optimizer
description: Build a personalized sleep protocol from chronotype, light exposure, environment, and recovery goals.
---

# Sleep Optimizer

Note: This is general wellness education, not medical advice. If you have insomnia, sleep apnea, or other persistent sleep problems, consult a licensed physician or sleep specialist.

## 1. Assess the baseline
Ask the user for:
- Typical bedtime and wake time (weekday vs weekend).
- Time to fall asleep and number of night wakings.
- Caffeine, alcohol, and screen habits in the evening.
- Energy dips and peaks across the day.

## 2. Identify chronotype
Roughly classify as early (lark), intermediate, or late (owl) based on natural wake time when unconstrained. Align the target schedule with the chronotype where life allows, rather than forcing an unnatural schedule.

## 3. Set a consistent sleep window
- Pick a fixed wake time and hold it every day, including weekends (within ~30 minutes).
- Count back 7.5-9 hours to set the target bedtime.
- Consistency of wake time is the single strongest lever.

## 4. Manage light… install to load the full skill