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

• Morning: get 10-30 minutes of bright/outdoor light within an hour of waking to anchor the circadian clock.
• Evening: dim lights and reduce blue light 1-2 hours before bed.
• Keep the bedroom dark; use blackout curtains or an eye mask.

5. Optimize the environment

• Temperature: cool room, roughly 16-19C (60-67F).
• Noise: use earplugs or steady white noise if needed.
• Bed is for sleep only; remove work and avoid scrolling in bed.

6. Tune inputs

• Caffeine: none within 8-10 hours of bedtime (caffeine half-life is long).
• Alcohol: fragments sleep; keep it modest and not close to bedtime.
• Large meals: finish 2-3 hours before bed.
• Exercise: helpful, but vigorous sessions are best earlier in the day.

7. Build a wind-down routine

A 30-60 minute buffer of low-stimulation activities: reading, stretching, a warm shower, journaling. The routine becomes a cue that signals sleep.

8. Handle wakefulness

• If awake more than ~20 minutes, get up and do something calm in dim light, then return when sleepy.
• Avoid clock-watching, which raises anxiety.

9. Recovery goals

For athletic or cognitive recovery, prioritize total sleep duration and regularity. Consider a short early-afternoon nap (10-20 min) only if it does not harm nighttime sleep.

10. Review

After 2 weeks, compare sleep latency, wakings, and morning energy. Adjust one variable at a time.

Output for the user

Deliver a protocol with: fixed wake time, target bedtime, light plan, environment checklist, evening input rules, and the wind-down sequence.