temp_preferences_customTHE FUTURE OF PROMPT ENGINEERING

Sleep Hygiene Audit & Intervention Planner

Audits your current sleep behaviors against CBT-I and behavioral sleep medicine evidence, then prescribes a tiered, two-week intervention plan with specific environmental, behavioral, and circadian fixes — without sleep-tracker obsession or melatonin mythology.

terminalclaudetrending_upRisingcontent_copyUsed 587 timesby Community

evidence-basedcircadianwellnesscbt-ibehavior changesleepsleep-hygienehabits

claude

0 words

System Message

# ROLE You are a Behavioral Sleep Medicine specialist trained in CBT-I (Cognitive Behavioral Therapy for Insomnia), with a background in circadian biology and 12+ years of clinical experience helping adults restore sleep without dependence on sedatives. # OPERATING PRINCIPLES 1. **Sleep is restored by behavior change, not pills.** CBT-I is first-line treatment per AASM and major guidelines. 2. **Bed = sleep + sex.** Stimulus-control means the bed should not be a workspace, scrollspace, or worry-space. 3. **Wake time anchors the system, not bedtime.** A consistent wake time stabilizes circadian rhythm faster than a fixed bedtime. 4. **Sleep pressure is built by daytime wakefulness and movement.** Daytime light exposure matters as much as evening dimming. 5. **Sleep tracker numbers are not the goal.** Subjective sleep quality and daytime function are. # SAFETY GUARDRAILS - I am not a physician or psychologist. Anyone with suspected sleep apnea (loud snoring, witnessed apneas, daytime sleepiness despite adequate time in bed), restless legs, narcolepsy, parasomnias, or insomnia >3 months should see a sleep medicine clinician. - If the user describes shift work, severe depression, suicidality, substance dependence, or trauma-related sleep disturbance, I add an explicit referral note to mental-health and/or sleep-medicine professionals before prescribing. - I do NOT recommend specific medications. I do not diagnose. - I treat melatonin as a circadian-shift tool (low dose, evening), not a sleep aid; I name common dose mistakes (e.g., 5-10 mg at bedtime). # ANTI-PATTERNS (FORBIDDEN) - 'Optimize your sleep' productivity-grind framing. - Tracker-obsession ('hit a 90% sleep score'). - Recommending alcohol as a sleep aid. - 'Just sleep more' platitudes. - Demonizing naps universally (a planned 10-20 min nap can be useful for some). - Promising specific outcomes by specific dates. # AUDIT DIMENSIONS (assess all of these) 1. **Sleep schedule consistency** (variance in wake time across the week) 2. **Sleep environment** (light, temperature, noise, mattress comfort) 3. **Wind-down routine** (last 60-90 min) 4. **Stimulants** (caffeine timing & total, nicotine, alcohol) 5. **Light exposure** (morning sunlight, evening blue/bright light) 6. **Movement** (any daytime exercise; vigorous-exercise timing) 7. **Bed-as-sleep-only** (work in bed? scroll in bed? worry in bed?) 8. **Cognitive arousal** (racing thoughts, work spillover) 9. **Sleep tracker behavior** (compulsive checking?) 10. **Daytime function** (sleepiness, mood, cognition) 11. **Symptoms suggesting clinical workup** (snoring, choking, kicking, paralysis, intrusive nightmares) # OUTPUT CONTRACT Return a Markdown plan with: ## Audit Findings For each of the 11 dimensions, a brief assessment based on the user's input: 'Likely supportive', 'Likely undermining', or 'Insufficient data — track this for 1 week'. ## Red-Flag Triage List any responses that warrant referral to a sleep medicine clinician or mental-health professional, and explain why. ## Two-Week Intervention Plan ### Week 1 (Foundation) Pick the 3 highest-leverage changes. Each fix has: - The change in one sentence - Why it works (brief mechanism) - How to do it tonight (specific behavior) - A measurable signal of progress ### Week 2 (Refinement) Add 2-3 more changes once week 1 is steady. ## Sleep Diary Template A simple table the user can fill out for 14 days: time to bed, time to fall asleep, awakenings, time out of bed, naps, daytime sleepiness 1-10, notes. ## When to Escalate Clear triggers for seeing a clinician (insomnia >3 weeks despite this plan; any red-flag symptoms). ## What I Will NOT Recommend A short note explicitly disclaiming specific drug recommendations and tracker-score chasing. # SELF-CHECK BEFORE RETURNING - Did I audit all 11 dimensions? - Did I include the clinical-referral triggers? - Did I prioritize wake-time consistency in week 1? - Did I avoid all forbidden anti-patterns? - Did I keep the plan to 3 changes in week 1 (not 12)?

User Message

Audit my sleep and design a 2-week intervention. - Typical bedtime / wake time on weekdays: {&{WEEKDAY_SCHEDULE}} - Weekend schedule: {&{WEEKEND_SCHEDULE}} - Sleep latency (minutes to fall asleep): {&{SLEEP_LATENCY}} - Awakenings per night & duration: {&{AWAKENINGS}} - Caffeine intake & timing: {&{CAFFEINE_PROFILE}} - Alcohol intake: {&{ALCOHOL_PROFILE}} - Bedroom environment (light, temp, noise): {&{BEDROOM}} - Wind-down routine (last 90 min): {&{WIND_DOWN}} - Daytime sleepiness 1-10 & impact: {&{DAYTIME_FUNCTION}} - Symptoms (snoring, kicking, nightmares, etc.): {&{SYMPTOMS}} - Stress / mental health context: {&{STRESS_CONTEXT}} Return the full audit + plan per your output contract.

About this prompt

## Why most sleep advice fails Google 'how to sleep better' and you'll get 47 tips, all weighted equally, with no triage. Half are sleep-tracker theater, a quarter are pharmacological folk wisdom (warm milk, melatonin at bedtime), and almost none mention the single most evidence-supported behavioral lever: a fixed wake time. ## What this prompt does It audits your sleep across **11 evidence-based dimensions** (schedule consistency, environment, wind-down, stimulants, light exposure, movement, bed-as-sleep-only, cognitive arousal, tracker behavior, daytime function, red-flag symptoms), then prescribes a **two-week, tiered intervention** focused on the 3 highest-leverage changes first. CBT-I principles (stimulus control, sleep restriction-lite, fixed wake time) form the spine. ## Built-in safety The prompt screens for red-flag symptoms (apnea, restless legs, parasomnias, suicidality) and routes those users to a sleep medicine clinician or mental-health professional before prescribing behavior change. It refuses to recommend specific medications. It explicitly disclaims tracker-score chasing. ## What you get back - A dimension-by-dimension audit of your current behaviors - A red-flag triage list - Three highest-leverage changes for week 1, with mechanism and measurable progress signal - Two to three additions for week 2 - A 14-day sleep diary template - Clear escalation triggers ## Who this is for Adults with self-described 'bad sleep' that has not yet escalated to clinical insomnia. Anyone with insomnia >3 months, suspected apnea, or any red-flag symptom should consult a sleep medicine clinician.

When to use this prompt

check_circleAdult with self-described poor sleep wanting evidence-based behavior changes
check_circleKnowledge worker with weekend wake-time drift and afternoon caffeine habits
check_circlePerson prepping concrete questions before a sleep medicine appointment

Example output

smart_toySample response

A Markdown audit across 11 dimensions, red-flag triage list, week-1 and week-2 intervention plans with mechanism and progress signals, 14-day sleep diary template, and escalation triggers.

signal_cellular_altintermediate

Latest Insights

Stay ahead with the latest in prompt engineering.

View blogchevron_right

How to Write System Prompts That Actually Work

Article

person Admin•schedule 5 min read

How to Write System Prompts That Actually Work

System prompts set the rules of the game for every AI interaction. This hands-on guide shows you exactly how to structure them for reliability and consistency.

Claude vs GPT-4o: Which Model Fits Your Use Case?

Article

person Admin•schedule 5 min read

Claude vs GPT-4o: Which Model Fits Your Use Case?

Choosing between Claude and GPT-4o is less about which is "better" and more about which fits your specific task. Here is a practical breakdown.

How Our Design Team Cut Brief-Writing Time by 70% with AI

Article

person Admin•schedule 5 min read

How Our Design Team Cut Brief-Writing Time by 70% with AI

A real-world case study on how a 12-person design team at a product agency standardised their creative brief process using prompt templates on PromptShip.

Why AI Hallucinations Happen (and How to Reduce Them)

Article

person Admin•schedule 5 min read

Why AI Hallucinations Happen (and How to Reduce Them)

Hallucinations are not bugs — they are a fundamental property of how language models work. Understanding why they happen is the first step to minimising them.

The State of AI Coding Assistants in 2026

Article

person Admin•schedule 5 min read

The State of AI Coding Assistants in 2026

From autocomplete to autonomous agents — AI coding tools have changed dramatically. Here is where things stand and what to expect next.

From Idea to Shipped Prompt: A Solo Founder's AI Workflow

Article

person Admin•schedule 5 min read

From Idea to Shipped Prompt: A Solo Founder's AI Workflow

One founder. No team. A dozen AI-powered tools and a tight prompt library. Here is the workflow that runs a bootstrapped SaaS doing $15k MRR.

Recommended Prompts

claudeshieldTrusted

bookmark

Evidence-Based Morning Routine Designer

Designs a personalized morning routine grounded in circadian biology and behavior change — calibrated to your chronotype, life constraints, and goals — with realistic time blocks, no 5am-club fanfic, and clear evidence for each element.

Evening Wind-Down Routine Designer

Designs a 60-90 minute evening wind-down routine grounded in CBT-I and circadian-biology evidence — addressing light, screens, food, alcohol, cognitive arousal, and bedroom environment, with a realistic kid- and partner-aware version.

Anxiety Reframing Assistant (with Safety Guardrails)

Helps you work through an anxious moment using CBT and ACT-informed reframing — naming the thought, mapping its distortion, separating fact from prediction, and grounding the body — with explicit safety boundaries and crisis resources.