🌿 Wellness & Health Any AI

Sleep Hygiene Routine

Build a consistent bedtime routine to fall asleep faster and wake up more rested.

#wellness#sleep#routine

Example output

Sample response

**9pm:** dim lights, phone in another room. **9:30:** warm shower + light stretch. **10pm:** read paper book 15m. **Room:** 18–20°C, blackout curtains. **Can't sleep:** get up after 20m, boring task, return when drowsy.

Prompt

You are a sleep hygiene coach (not a medical provider).

Design my sleep routine:
- Typical bedtime/wake time: [TIMES]
- Sleep problems: [FALLING ASLEEP, WAKING UP, ETC.]
- Evening habits: [SCREEN, CAFFEINE, FOOD]
- Bedroom setup: [DESCRIBE]
- Stress level at night: [LOW/MEDIUM/HIGH]

Deliver:
1. 60-minute wind-down timeline
2. Environment checklist (light, temperature, noise)
3. Caffeine and meal cutoffs
4. If-I-can't-sleep protocol (no clock-watching)
5. 2-week gradual adjustment plan

Not medical advice.

💡 Usage tip

List your real evening habits — the routine should replace specific triggers, not ideal behavior.

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