Sleep Quality Coach#

Stop counting sheep: get a personalized sleep improvement plan based on your habits, environment, and chronotype — with CBT-I techniques, routine optimization, and progress tracking.

Overview#

Sleep Quality Coach is an evidence-based sleep behavior coach powered by Cognitive Behavioral Therapy for Insomnia (CBT-I), sleep science, and behavioral psychology. Unlike a passive sleep tracker or generic "sleep more" advice, this skill conducts structured diagnostic conversations to identify your specific sleep problem type, then generates a personalized, actionable improvement plan with a 7-day progressive program to help you build sustainable healthy sleep habits.

Category#

Health & Wellness > Sleep Management

Who This Is For#

User TypeCharacteristicsPain PointsInsomnia SufferersDifficulty falling asleep (>30min), frequent night awakenings (≥2), early waking (≥1hr early, can't resume)Tried melatonin/white noise/foot baths/counting sheep, nothing worksSub-health ProfessionalsPoor sleep quality without clinical diagnosis; daytime fatigue, attention drops, mood swingsAnxiety-driven insomnia — the more you worry about sleep, the harder it isNight Owls / Irregular SchedulersHabitual late sleeping (1-2am+), weekend catch-up sleep, Monday fatigueKnow staying up is bad but can't change; circadian rhythm is completely disruptedShift WorkersNurses, factory workers, customer service with rotating shiftsConstant circadian disruption, can't sleep during the day, exhausted at nightNew ParentsFamilies with 0-2 year old childrenFragmented sleep, don't know how to maximize limited sleep windowsPre-event AnxietyImportant exam/interview/presentation tomorrow, need to sleep but can't due to anxietyOne-time sleep emergency, need "something that works tonight"

Workflow (10 Steps)#

Step 1: Sleep Profile Collection#

Purpose: Systematically collect sleep data through 3-5 structured dialogue turns.

Conversation Guide:

• Turn 1: Bedtime, wake time, sleep latency (how long to fall asleep)
• Turn 2: Night awakenings, early waking, daytime sleepiness (1-10 scale)
• Turn 3: Pre-sleep habits (screen use, caffeine intake, dinner timing, alcohol)
• Turn 4: Bedroom environment (light level, noise, temperature, bedding comfort)
• Turn 5: Stress level, exercise habits, nap strategy

Privacy Notice: All data is session-only and not stored long-term.

Output: Sleep profile JSON with bedtime, wake time, sleep latency, night awakenings, early awakening flag, daytime sleepiness score, pre-sleep habits, environment conditions, stress level, exercise frequency, and nap strategy.

Step 2: Sleep Quality Assessment#

Purpose: Quantify sleep quality using standardized instruments.

Assessment Tools:

• Simplified PSQI (7 questions): Evaluates subjective sleep quality, sleep latency, sleep duration, sleep efficiency, sleep disturbances, sleep medication use, and daytime dysfunction. Score range: 0-21.
• Simplified MCTQ: Determines chronotype based on sleep midpoint on workdays vs. free days.

Output: PSQI score with interpretation, chronotype (owl/lark/hummingbird), sleep efficiency ratio, total sleep time, sleep debt level.

Step 3: Problem Diagnosis & Typing#

Purpose: Identify the core sleep problem type and severity to determine intervention strategy.

Problem Types:

TypeDiagnostic CriteriaSeveritySleep-onset>30min to fall asleepMild/Moderate/SevereSleep-maintenance≥2 awakenings or >30min to resume sleepMild/Moderate/SevereEarly-awakeningWake ≥1hr earlier than intended, can't resumeMild/Moderate/SevereCircadian-rhythmBed/wake times significantly misaligned with social normsMild/Moderate/SevereEnvironmentalCaused by light/noise/temperature/beddingMild/Moderate/SevereAnxiety-drivenStress/anxiety/rumination causing insomniaMild/Moderate/Severe

Red Flags:

• Snoring + apnea pauses → Suspect sleep apnea → Recommend pulmonary/respiratory clinic
• Leg discomfort worsening at night → Suspect restless legs syndrome → Recommend neurology
• Severe depression/anxiety + sleep issues → Recommend psychiatry/counseling
• Excessive daytime sleepiness (Epworth ≥ 16) → Recommend sleep clinic for polysomnography

Step 4: Personalized Improvement Plan#

Purpose: Match evidence-based intervention strategies to the diagnosed problem type.

Intervention Matrix:

Problem TypeCore InterventionCBT-I TechniquesSleep-onsetStimulus control + relaxation trainingBed = sleep only; get up if not asleep in 20 minSleep-maintenanceSleep restriction + cognitive restructuringCompress time in bed; break "must sleep 8 hours" mindsetEarly-awakeningLight therapy + sleep restrictionMorning bright light exposure + delay bedtimeCircadian-rhythmGradual schedule adjustment + light exposureAdvance/delay by 15-30 min dailyEnvironmentalEnvironment optimization checklistBlackout/noise control/temperature/bedding upgradeAnxiety-drivenCognitive restructuring + relaxation + worry time"Worry notebook," body scan meditation

Step 5: Bedtime Ritual Design#

Purpose: Design a personalized relaxation wind-down routine based on chronotype and bedtime.

30-Min Express Version:

text

T-30: Turn off all screens
T-25: Dim lights to warm yellow
T-20: 4-7-8 breathing exercise (3 rounds)
T-15: Warm eye mask / foot soak
T-10: Progressive muscle relaxation (head to toe)
T-05: Play rain/ocean white noise
T-00: Lights out

60-Min Deep Version:

text

T-60: Disconnect electronics, phone in another room
T-55: Dim lights, optional lavender candle
T-45: Warm shower (not hot)
T-35: Comfortable pajamas, adjust room temp to 18-22°C
T-25: 10-min mindfulness meditation (body scan)
T-15: Read a physical book (non-stimulating)
T-10: Gratitude journal (3 good things today)
T-05: Progressive muscle relaxation
T-00: Lights out

Step 6: Daytime Behavior Guidance#

Purpose: Optimize daytime behaviors to improve nighttime sleep.

Core Modules:

• Light Exposure: 15-30 min of natural light within 30 min of waking (regulates melatonin rhythm)

• Exercise: 30 min aerobic exercise, ideally 4-6 PM (when core body temperature drops), avoid intense exercise within 2 hours of bed

• Caffeine Cutoff: Default 2 PM (caffeine half-life: 3-7 hours)

• Nap Strategy:

  • Sleep-onset type: No naps (preserve sleep drive)
  • Maintenance/early-awakening type: 15-20 min nap, before 2 PM
  • Shift workers: Can extend to 30-45 min

• Dinner Timing: Finish 3 hours before bed; avoid high-fat/spicy foods

Step 7: Sleep Aid Recommendations#

Purpose: Evidence-graded recommendations for sleep aids.

Evidence Levels:

AidEvidenceBest ForNotesWhite/pink noise⭐⭐⭐ HighEnvironmental noise, anxietyKeep volume <50dBBlackout curtains/eye mask⭐⭐⭐ HighLight interference, early wakingLight blockage ≥99%Weighted blanket⭐⭐ MediumAnxiety-driven insomnia7-12% of body weight; not for respiratory issuesMelatonin supplement⭐⭐ MediumCircadian rhythm, jet lag, shift workShort-term use (<3 months)Magnesium supplement⭐ LowMild sleep-onset difficultyLimited evidence; prefer dietary sourcesLavender essential oil⭐ LowMild anxiety, relaxationMixed evidence; individual variationChamomile/valerian tea⭐ LowPart of bedtime ritualMostly placebo; valerian note liver toxicityAlcohol for sleep❌ HarmfulNot recommendedDisrupts deep sleep despite helping onset

Step 8: Special Circumstance Handling#

Purpose: Targeted protocols for special situations.

Shift Work Transition:

• Night-to-day: Gradually advance bedtime (1-2hr/day), morning bright light + afternoon melatonin
• Day-to-night: Wake normally, no nap before shift, nap 1-2hr before night shift, bright light during shift

Jet Lag Adjustment:

• Eastbound (advance): Gradually advance bed/wake by 15-30min for 3 days before travel
• Westbound (delay): Stay awake until local bedtime upon arrival, morning bright light exposure
• Short trips (<3 days): Don't adjust; maintain home time zone schedule

Pre-exam/Event Emergency Strategy:

• Don't force sleep (reduces performance anxiety)
• Even lying in bed resting has restorative value
• Breathing exercises + progressive muscle relaxation work immediately
• No new sleep aids on event eve (unfamiliarity increases anxiety)

Step 9: 7-Day Progressive Plan#

Purpose: Decompose improvement into daily executable micro-goals.

Example Plan (Sleep-onset type / Owl chronotype):

DayCore GoalSpecific ActionsTracking Metric1Establish baselineDon't force early bed; only record sleep timesBedtime, total sleep time2Reduce wake time in bedDelay bedtime until sleepy; get up if not asleep in 20 minWake time in bed (<30min)3Build bedtime ritualExecute 30-min version bedtime ritualRitual completion (Y/N)4Optimize environmentBlackout/noise/temperature adjustmentsEnvironment satisfaction (1-10)5Caffeine cutoffNo caffeine after 2 PMCutoff compliance (Y/N)6Daytime behaviorMorning sunlight 15 min + afternoon exercise 30 minLight/exercise completion (Y/N)7Evaluate & adjustCompare to Day 1 baseline; adjust next planSleep latency, efficiency, daytime energy

Step 10: Summary & Follow-up#

Purpose: Output complete plan with long-term direction.

Output Components:

1. 7-day plan summary (achieved/not achieved/surprises)
2. Next steps: continue optimizing / maintain / try new direction
3. Long-term maintenance tips: how to prevent relapse
4. Referral reminder: if no improvement in 14 days, consult a doctor
5. "Start over" entry point for re-assessment

Sample Prompts#

Prompt 1: Classic insomnia help#

"I lie in bed for over an hour every night, my mind racing about work. The more I try to sleep, the more awake I get. I wake up at 7am but only get 5-6 hours of actual sleep."

Expected Output: PSQI score assessment, diagnosis of sleep-onset + anxiety-driven insomnia, stimulus control therapy recommendation, 60-min bedtime ritual with worry notebook component, 7-day progressive plan starting with baseline recording tonight.

Prompt 2: Shift worker recovery#

"I work rotating shifts at the hospital — night shift this week, day shift next. My circadian rhythm is completely broken. Feel like a zombie all the time."

Expected Output: Circadian rhythm disorder diagnosis, shift-work-specific light therapy protocol (bright light during night shift, sunglasses after), strategic napping schedule, short-term melatonin guidance, transition strategy for night-to-day shift changes.

Prompt 3: Pre-exam emergency#

"I have a critical job interview tomorrow at 9am. It's 11pm and I can't sleep — keep imagining interview questions. The more I tell myself 'I must sleep,' the more awake I get."

Expected Output: Acute anxiety-driven onset insomnia protocol — 4-7-8 breathing, progressive muscle relaxation, cognitive reframe ("4-5 hours of sleep + coffee will get you through; anxiety hurts performance more than sleep loss"), 8-min emergency wind-down ritual.

Prompt 4: New parent exhaustion#

"My 6-month-old wakes up 3 times a night. By the time I finally get to sleep, I'm anticipating the next cry. I'm running on empty."

Expected Output: Fragmented sleep pattern assessment, sleep-window optimization (go to bed when baby does, not later), 10-min decompression ritual after each feeding, cognitive reframe ("fragmented sleep is normal at this stage; resting still counts"), practical strategies for maximizing sleep during limited windows.

Prompt 5: Night owl wanting to fix schedule#

"I consistently go to bed at 2am and sleep until 10am on weekends. Monday mornings are brutal. How do I fix this?"

Expected Output: Delayed sleep phase diagnosis (owl chronotype), gradual schedule advancement plan (20 min/day earlier), morning bright light exposure protocol, strict 2 PM caffeine cutoff, 7-day progressive schedule adjustment plan.

Prompt 6: Sleep aid effectiveness#

"I've tried melatonin, white noise, warm milk, counting sheep — nothing works. I lie there for 2 hours every night."

Expected Output: Analysis of why previous methods failed (focused on trying harder rather than restructuring sleep association), CBT-I stimulus control therapy explanation, 4-7-8 breathing technique, 7-day progressive plan that addresses the root cause rather than adding more "solutions."

Prompt 7: Partner's sleep issue#

"My mom watches TV until midnight and wakes up at 5am. She says older people need less sleep, but she's drowsy all day. How can I help her?"

Expected Output: Explanation of age-related sleep architecture changes (deep sleep decreases but total need doesn't), gentle improvement suggestions suitable for seniors: blackout curtains, no screens 1 hour before bed, increased daytime outdoor activity, framed as caring concern rather than commands.

🚀 First-Success Path#

1. Describe your sleep issue in natural language (e.g., "I lie in bed for 2 hours before falling asleep")
2. Answer 3-5 questions AI asks about your sleep habits, environment, and daytime functioning
3. Receive your assessment: PSQI score + chronotype + problem diagnosis
4. Get your plan: Personalized improvement plan with specific CBT-I technique for your problem type
5. Start tonight: Choose a 30-min or 60-min bedtime ritual and follow the 7-day progressive plan

Real-World Task Examples#

Example 1: Typical Sleep-Onset Insomnia#

User Input:

"I lie in bed for over an hour every night, my mind racing about work. I wake up at 7am but only get 5-6 hours of actual sleep. I survive on coffee during the day and crash in the afternoon."

Steps:

1. Collect sleep profile: bedtime 23:30, wake 7:00, 1-2 night awakenings, phone scrolling until 23:00, coffee at 5pm, no exercise, streetlight through curtains, stress 8/10
2. Assess: PSQI 13 (moderate disturbance), hummingbird chronotype, sleep efficiency 72%
3. Diagnose: Primary = sleep-onset (moderate) + secondary = anxiety-driven (mild) + environmental (streetlight)
4. Plan: Stimulus control therapy + cognitive restructuring + environment optimization
5. Ritual: 60-min version with worry notebook
6. Daily: Morning sunlight 15 min, caffeine cutoff 14:00, afternoon walk 30 min, no naps
7. Aids: Eye mask (high evidence) + weighted blanket (medium) + white noise (high); no melatonin (anxiety-driven, not circadian)
8. 7-day plan: Day 1 baseline → Day 2 delay bed till sleepy → Day 3 ritual → Day 4 environment → Day 5 caffeine cutoff → Day 6 exercise → Day 7 evaluation
9. Summary: No red flags; referral if no improvement in 14 days

Expected Output:

text

📊 Your Sleep Assessment
PSQI Score: 13/21 (Moderate Sleep Disturbance)
Chronotype: Hummingbird (Intermediate)
Core Issue: Sleep-Onset Insomnia + Anxiety-Driven
Sleep Efficiency: 72% (Target: >85%)

🎯 Core Strategy
Stimulus Control Therapy — Bed = sleep only. Rebuild the "bed = sleep" conditioned reflex.

📅 7-Day Progressive Plan
Day 1 Tonight: Don't force sleep. Only go to bed when sleepy.
Day 2 Tomorrow: If not asleep in 20 minutes, get up and read a physical book.
Day 3: Execute the 60-min bedtime ritual with worry notebook.
...

⚠️ Red Flag Check
No red flags detected. If no improvement in 14 days, consult a sleep specialist or CBT-I therapist.

Example 2: Shift Worker#

User Input:

"I work at a hospital — night shift this week, day shift next. My sleep schedule is completely destroyed. Day shift: can't sleep at night. Night shift: can't sleep during the day. Feeling terrible."

Steps:

1. Collect: Current night shift 20:00-08:00, home by 09:00, sleep 4-5 hrs during day (poor quality, light interference), coffee dependency, weekend recovery attempt makes things worse
2. Assess: PSQI 16 (severe), can't determine chronotype, sleep efficiency 55%
3. Diagnose: Primary = circadian-rhythm (severe) + secondary = environmental (moderate)
4. Plan: Light therapy protocol + sleep hygiene + short-term melatonin
5. Ritual: Simplified — 10-min body scan after getting home → eye mask + white noise → sleep
6. Daily: Nap 1-2 hrs before night shift (15:00-17:00), avoid heavy meals between 3-5am during night shift
7. Aids: Blackout curtains + eye mask + white noise (high evidence), low-dose melatonin short-term (medium, consult doctor)
8. Special: Night-to-day transition strategy over 3 days
9. 7-day plan: Focus on maximizing sleep quality within current shift pattern
10. Summary: Suggest advocating for forward-rotating shifts if possible

Example 3: Pre-event Anxiety#

User Input:

"I have a critical interview tomorrow at 9am. It's 11pm and I can't sleep — heart racing, mind won't stop. The more I tell myself I must sleep, the more awake I get."

Steps:

1. Quick collect: Skip lengthy questionnaire — normal sleep usually? (yes, usually fine), what's happening now? (racing heart, can't stop mind), what time to wake? (7am)
2. Quick assess: PSQI skipped (one-off event), diagnose as acute anxiety-driven onset insomnia
3. Plan:
   • Don't force sleep (resting in bed has restorative value, don't watch the clock)
   • 4-7-8 breathing: Inhale 4s → hold 7s → exhale 8s, 4 rounds
   • Progressive muscle relaxation: Head to toe, 5s tense then 10s release
   • Cognitive reframe: "Even 4-5 hours of sleep + coffee gets you through the interview. Research shows sleep deprivation affects performance less than anxiety itself."
4. Ritual: 8-min emergency version
5. Other steps skipped for one-off event
6. Summary: Relaxation techniques + morning recommendations (light exposure, cold water rinse, normal breakfast)

Expected Output: Brief, focused on "what works tonight." No long-term plan upsell, no cognitive burden.

Chinese Usage Scenarios (中文使用场景)#

Scenario 4 (场景四): 深夜失眠即时求助#

用户输入:

"凌晨 3 点醒了，翻来覆去 1 个多小时睡不着。明天早上 9 点还有会，越想越焦虑。怎么办？"

AI 执行:

1. 识别为「急性焦虑驱动型早醒」场景，跳过冗长评估
2. 直接提供应急方案：4-7-8 呼吸法引导 + 身体扫描冥想 + 认知重构（"即使今晚只睡 4 小时也能撑过会议"）
3. 约定"明天白天再来做完整睡眠评估"
4. 输出：今晚立即能用的 5 分钟放松引导 + 明早恢复建议（自然光暴露 + 正常早餐 + 中午 15 分钟 nap）

预期输出:

text

🌙 别慌，我们不需要强迫自己睡着

📋 今晚要做的事：
1. 不追求睡着（躺着休息也有恢复价值）
2. 4-7-8 呼吸法：吸气 4 秒 → 憋气 7 秒 → 缓慢呼气 8 秒，重复 4 组
3. 身体扫描：从头皮到脚趾，感受每个部位的重量

💡 记住：研究表明，焦虑比睡眠不足更影响表现。即使只睡 4 小时，一杯咖啡也能帮你撑过会议。

☀️ 明天早上：
起床后立刻拉开窗帘接触自然光
正常吃早餐（不要空腹喝浓咖啡）
如有条件，中午安排 15 分钟 naps

Scenario 5 (场景五): 周末作息崩溃#

用户输入:

"我每天熬夜到凌晨 2 点，周末能睡到中午，但周一早上完全起不来，整个上午都是废的。怎么改？"

Expected Output: Owl chronotype diagnosis, gradual schedule advancement (20 min/day earlier), morning bright light exposure, strict afternoon caffeine cutoff, 7-day schedule adjustment plan targeting 00:00 bedtime by Day 7.

Scenario 6 (场景六): 给长辈改善睡眠#

用户输入:

"我妈每晚看电视到 12 点，早上 5 点就醒了，说年纪大了觉少。但我看她白天老打瞌睡，肯定睡不够。"

Expected Output: Explanation of age-related sleep changes, gentle non-commanding improvement suggestions: blackout curtains, no screens 1 hour before bed, increased daytime outdoor activity, consistent wake time (even on weekends), language adapted for seniors.

Capability Boundaries#

What This Skill Does#

AreaDescriptionSleep Behavior ImprovementNon-pharmacological intervention based on CBT-I, sleep hygiene, and behavior designSleep Quality AssessmentStandardized assessment using simplified PSQI + MCTQSchedule OptimizationGradual schedule adjustment, bedtime ritual design, daytime behavior guidanceSleep Aid RecommendationsEvidence-graded product recommendations (white noise, eye mask, weighted blanket, etc.)Special Circumstance ProtocolsShift work, jet lag, pre-exam, new parent customized plansReferral GuidanceRed flag detection for medical referral (sleep apnea, RLS, severe mental health issues)

What This Skill Does NOT Do#

Not ProvidedAlternative❌ Medical diagnosisSleep quality assessment only (non-clinical), clearly labeled "not medical advice"❌ Prescription drug recommendationsExplicit "consult your doctor" for any medication; OTC aids marked "short-term use"❌ Infant sleep trainingNot within scope (pediatric/child psychology domain)❌ Treatment for severe mental health conditionsReferral to psychiatrist/counselor for severe depression/anxiety❌ Replacement for professional sleep studyClear referral recommendation when symptoms match sleep apnea or other sleep disorders

Health & Legal Disclaimer#

⚠️ Disclaimer: This skill provides sleep behavior improvement suggestions based on Cognitive Behavioral Therapy for Insomnia (CBT-I) and sleep science. It does not constitute medical diagnosis, treatment, or professional healthcare advice. If your sleep problems persist for more than 2 weeks and significantly impact your daily life, please consult a sleep medicine physician or mental health professional. This skill is designed for educational and behavioral coaching purposes only. Always consult a qualified healthcare provider before starting any new health regimen, especially if you have underlying health conditions.