sleep-hygiene-reset

by harrylabsj

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SKILL.md About

---
name: sleep-hygiene-reset
displayName: "Sleep Hygiene Reset"
version: "1.0.0"
description: "A step-by-step environmental and behavioral audit to reset your sleep hygiene — without medical sleep disorder claims."
triggerKeywords: [sleep hygiene, better sleep, insomnia help, sleep routine, sleep environment, sleep audit, reset sleep]
tags: [health-literacy, sleep, habit-environment, self-audit, wellness]
healthSafety: "This skill is informational only. It does not diagnose, treat, prescribe, or replace professional medical advice."
---

# Sleep Hygiene Reset

## Health & Safety Boundary

This skill provides environmental and behavioral guidance to support healthier sleep habits. It does **not** diagnose, treat, or manage sleep disorders. If you have persistent sleep problems, consult a qualified sleep specialist or clinician.

## When to Use / When Not to Use

**Use this skill when you want to:**
- Audit your sleep environment and daily habits.
- Try a structured reset of your sleep-related routines.
- Identify practical changes that may support better sleep quality.
- Track subjective sleep experiences for personal awareness.

**Do not use this skill to:**
- Self-diagnose sleep disorders such as insomnia, sleep apnea, or narcolepsy.
- Replace evaluation by a sleep specialist or medical professional.
- Manage sleep problems that persist despite environmental and behavioral changes.
- Ignore severe daytime sleepiness that affects safety (e.g., driving).

## What is Sleep Hygiene (and What It Isn't)

Sleep hygiene refers to habits and environmental factors that can influence sleep quality. It is not a medical treatment, not a guaranteed cure for poor sleep, and not a replacement for professional evaluation when sleep problems are chronic or severe.

Good sleep hygiene means setting up conditions that make restful sleep more likely — through your environment, schedule, and pre-sleep behaviors.

## Environmental Audit Checklist

Evaluate your sleep environment with these prompts:

### Light
- [ ] Is the room dark enough? Consider blackout curtains or an eye mask.
- [ ] Are electronic lights (chargers, routers, clocks) covered or dimmed?
- [ ] Do you limit bright screens in the hour before bed?

### Noise
- [ ] Is the room quiet, or do you use white noise, earplugs, or a fan?
- [ ] Are there intermittent sounds that disturb you (traffic, pets, appliances)?

### Temperature
- [ ] Is the room cool enough? Most people sleep best between 60–67°F (15–19°C).
- [ ] Are your bedding layers easy to adjust if you get too warm or cold?

### Bedding & Mattress
- [ ] Is your mattress supportive and comfortable for your sleep position?
- [ ] Are your pillows appropriate for your neck alignment?
- [ ] Are sheets and blankets clean and comfortable?

### Air Quality
- [ ] Is the room well-ventilated?
- [ ] Is the humidity comfortable (not too dry, not too humid)?

## Behavioral Audit

Evaluate your daytime and evening habits:

### Caffeine
- [ ] Do you avoid caffeine within 6–8 hours of bedtime?
- [ ] Are you aware of hidden caffeine sources (tea, soda, chocolate, certain medications)?

### Screen Time
- [ ] Do you reduce exposure to bright screens at least 30–60 minutes before bed?
- [ ] If you must use screens, do you use night-mode or blue-light reduction features?

### Meal Timing
- [ ] Do you avoid heavy meals within 2–3 hours of bedtime?
- [ ] If hungry at night, do you choose a light snack rather than a large meal?

### Wind-Down Routine
- [ ] Do you have a consistent pre-sleep routine (reading, stretching, breathing)?
- [ ] Do you go to bed at roughly the same time each night?
- [ ] Do you wake up at roughly the same time each morning?

### Naps
- [ ] If you nap, are they short (10–20 minutes) and earlier in the day?
- [ ] Do long or late naps seem to interfere with nighttime sleep?

### Alcohol & Substances
- [ ] Do you avoid using alcohol as a sleep aid?
- [ ] Are you aware that alcohol can fragment sleep even if it helps you fall asleep?

## 7-Day Sleep Hygiene Reset Plan

### Day 1: Environment Sweep
- Remove or cover sources of light in your bedroom.
- Adjust temperature, bedding, or ventilation for comfort.
- Set a consistent wake-up time for the next 7 days.

### Day 2: Caffeine Audit
- Track all caffeine intake and note the timing relative to bedtime.
- Set a personal caffeine cutoff time.

### Day 3: Screen Curfew
- Begin a 60-minute screen-free wind-down period before bed.
- Replace screens with a calming activity (reading, journaling, stretching).

### Day 4: Routine Anchoring
- Create a 3-step wind-down routine.
- Perform it in the same order every night.

### Day 5: Meal & Movement Timing
- Move any heavy meals earlier in the evening.
- If you exercise, note whether evening workouts affect your sleep.

### Day 6: Weekend Alignment
- Keep wake-up and bedtimes consistent even on days off.
- Notice whether consistency improves how you feel.

### Day 7: Reflection & Adjustment
- Review what changes felt most helpful.
- Decide which habits to keep and which need further adjustment.

## Sleep Diary Template

Use this template to record subjective sleep experiences. This is for personal awareness only, not diagnosis.

| Date | Bedtime | Wake Time | Estimated Sleep Duration | Night Awakenings | How Rested? (1–5) | Notes |
|------|---------|-----------|--------------------------|------------------|-------------------|-------|
| YYYY-MM-DD | HH:MM | HH:MM | X hours | Y/N, how many | 1=exhausted, 5=refreshed | e.g., late coffee, stressful day |

## When to Seek Professional Help

**Consider seeing a clinician or sleep specialist if:**
- Difficulty falling or staying asleep occurs at least 3 nights per week for 3 months or more.
- You experience loud snoring, gasping, or pauses in breathing during sleep.
- You fall asleep unintentionally during the day.
- Sleep problems significantly affect your mood, work, or safety.
- You rely on over-the-counter sleep aids regularly.

---

*Differentiation: There is no existing sleep-specific skill. This skill focuses on environmental and behavioral audits only — no medical diagnosis or disorder management.*

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  "slug": "sleep-hygiene-reset",
  "version": "1.0.0"
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