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Sleep Routine Reset Plan Over Two Weeks

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The prompt

Act as a sleep-habits coach, not a doctor. Help me reset my sleep routine. My current pattern: - Usual bedtime and wake time on workdays and weekends: [TIMES] - Time it takes to fall asleep and how often I wake up: [DETAILS] - Evening habits: [e.g. phone in bed, late dinner, coffee after 5 pm, late workouts, gaming] - Fixed constraints: [e.g. shift work, a baby, early commute] - My target wake time: [TIME] Give me: 1. A 14-day plan that shifts my bedtime gradually (15-30 minutes at a time), with what to do each evening and morning. 2. A wind-down routine for the last 45 minutes before bed. 3. Changes to light, caffeine, meals and screens, in order of likely impact for my habits. 4. What to do when I can't sleep for more than 20 minutes. 5. A simple sleep log to fill in each morning. Rules: no sleeping pills, supplements or medicine; if I mention loud snoring, gasping, very long-lasting insomnia or extreme daytime sleepiness, tell me to see a doctor.

Why this prompt

• Hand-picked, editorially reviewed prompt
• Written for ChatGPT, Claude, Gemini

Source

Created by BestPromptFinder — editorial prompt, not user-generated. See our content & source policy.

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