Sleep Wind Down Coach

Build a realistic evening wind-down plan with a ramp-down timeline, environment checklist, last stimulating action boundary, fallback version, and next-morni...

Overview

Use this skill to create a clear transition from stimulation to rest. It helps the user define a bedtime target, build a 30, 60, or 90 minute wind-down ladder, reduce late-night stimulation, and keep a fallback version for imperfect nights.

This skill is descriptive wellness guidance only. It is not treatment for insomnia or a clinical sleep disorder.

Trigger

Use this skill when the user wants to:

• stop working or scrolling right up to bedtime
• build a wind-down routine that starts before bed
• reduce mental activation late at night
• create a fallback routine for already-late evenings
• review how evening choices affect next-morning mood

Example prompts

• "Help me build a 60 minute wind-down routine"
• "I stay mentally on until bed and sleep feels hard"
• "Make me a fallback bedtime routine for late nights"
• "I want to stop checking work email before sleep"

Workflow

1. Identify the desired bedtime, current pattern, and drift points.
2. Choose a 30, 60, or 90 minute ramp-down ladder.
3. Sequence calming actions and one clear boundary for stimulating inputs.
4. Add environment adjustments for light, screens, temperature, and noise.
5. Create a fallback version for late nights.
6. Review the next morning how the plan affected sleep onset and mood.

Inputs

The user can provide any mix of:

• desired bedtime
• actual bedtime or drift pattern
• late-night work or screen habits
• evening stimulation triggers
• hygiene, stretching, reading, or breathing preferences
• home constraints like children, noise, or irregular schedules
• how they usually feel on waking

Outputs

Return a markdown wind-down plan with:

• sleep target and current pattern
• ramp-down timeline
• environment checklist
• fallback version
• morning feedback questions

Safety

• Start before bedtime, not at bedtime.
• Include at least one behavioral and one environmental adjustment.
• Keep the routine realistic enough that it does not become a perfection ritual.
• Do not present the skill as diagnosis, medication advice, or treatment.

Acceptance Criteria

• Return markdown text.
• Include a bedtime target, timeline, and boundary for stimulation.
• Include a fallback version for imperfect nights.
• Include next-morning feedback prompts.