Get personalized recommendations to improve your sleep quality and build better sleep habits
I want to improve my sleep and need practical strategies that fit my life. My main sleep problem is [SLEEP_ISSUE:select:trouble falling asleep,waking up during the night,waking up too early,not feeling rested even after sleeping,inconsistent sleep schedule,sleeping too much,general poor sleep quality]. I typically go to bed at [BEDTIME] and need to wake up at [WAKE_TIME]. My sleep environment is [ENVIRONMENT:select:quiet and dark,somewhat noisy or bright,shared with a partner who has different habits,not ideal but I cannot change it much]. My evening routine currently includes [EVENING_HABITS] (such as screen time, eating late, exercise, work, etc.). I consume [CAFFEINE:select:no caffeine,caffeine only in the morning,caffeine until afternoon,caffeine throughout the day] and [ALCOHOL:select:rarely or never drink alcohol,occasionally drink in the evening,regularly drink before bed]. Stress level that might affect my sleep: [STRESS_LEVEL:select:low - life is pretty calm,moderate - normal daily stress,high - dealing with significant stressors,very high - major life stress right now]. Create a personalized sleep improvement plan with specific changes I can make. Start with the highest impact changes based on my situation. Include a suggested evening routine with timing. Address my specific sleep problem with targeted strategies. Suggest both immediate fixes and longer-term habit changes. Be realistic about what is achievable and prioritize the changes that will make the biggest difference. Include when I should consider seeing a doctor about my sleep issues.
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Get Early AccessYou know sleep matters. You have read the articles about blue light and sleep hygiene. And yet at 1 AM you are still scrolling your phone, telling yourself "just five more minutes." The advice is not the problem. The problem is that nobody prioritizes the changes based on your specific situation.
This prompt creates a personalized sleep improvement plan by analyzing your actual sleep patterns, environment, habits, and stress level. Enter your [BEDTIME] and [WAKE_TIME], describe your current [EVENING_HABITS], and select your stress level. It identifies the highest-impact changes for your specific sleep problem and puts them in order. Someone who cannot fall asleep gets a different plan than someone who wakes up at 3 AM every night.
You get a suggested evening routine with specific timing ("start dimming lights at 9:30, no screens by 10:15"), targeted strategies for your sleep issue, both quick wins and long-term habit changes, and guidance on when to see a doctor. Caffeine habits, alcohol use, stress levels, and your current evening routine all factor into the recommendations. Save your plan in the Dock Editor and track which changes make the biggest difference. For the mental component of better sleep, pair this with the Meditation Guide for a bedtime relaxation script. Building a consistent bedtime routine? The Habit Builder can help make it stick.
Select your [SLEEP_ISSUE]. Be specific. "Not feeling rested even after sleeping" and "trouble falling asleep" have completely different root causes and solutions. The AI builds the entire plan around your primary complaint.
Enter your [BEDTIME] and [WAKE_TIME] as honestly as possible. If your bedtime varies wildly, give the average. Choose your [ENVIRONMENT] to factor in noise, light, and partner sleep differences.
In [EVENING_HABITS], list what you actually do, not what you think you should do. "Netflix in bed until midnight, phone on nightstand, snack at 11" is useful. "I try to wind down" is not. Honesty here directly improves the recommendations.
Select your [CAFFEINE] and [ALCOHOL] patterns. Afternoon caffeine is one of the most common and fixable sleep disruptors. Rate your [STRESS_LEVEL] to determine how much of the plan focuses on mental techniques versus behavioral changes.
The plan lists changes from highest to lowest impact for your situation. Start with the first two changes and give them a week before adding more. Trying everything at once is how sleep programs fail. Track your sleep quality daily to see what is actually working.
Get a realistic plan that does not just say "stop using screens." The AI creates a gradual wind-down routine with specific alternatives and timing that actually reduces blue light exposure without making your evenings boring.
Non-traditional schedules need non-traditional advice. Share your actual work hours in the evening habits field. The AI adapts sleep timing, light exposure, and meal timing for irregular schedules.
Select "high" or "very high" stress. The plan emphasizes cognitive techniques: worry journals, body scans, and mental offloading rituals that keep racing thoughts from following you to bed.
Choose "shared with a partner who has different habits" for your environment. Get strategies for managing mismatched bedtimes, snoring, movement, and temperature preferences without a separate-bedroom ultimatum.
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