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...

Security Scan

The skill's code, instructions, and requirements align with its stated purpose of producing a wind-down plan; it runs locally on provided input, requests no credentials, and has no install actions or network calls.

Purpose & Capability

Name and description match the SKILL.md and the included handler.py: both create a markdown wind-down plan. There are no unrelated environment variables, binaries, or install steps requested.

Instruction Scope

SKILL.md stays on-topic (collect bedtime/preferences and produce a plan). The runtime code only parses the input text and renders a markdown plan; it does not read unrelated files, access system state, or transmit data externally.

Install Mechanism

No install spec is provided. This is an instruction-only skill with a small local Python handler and tests; nothing is downloaded or written to arbitrary locations.

Credentials

The skill requires no environment variables, credentials, or config paths. The code does not attempt to read secrets or external configs.

Persistence & Privilege

always is false and the skill does not modify system or other-skill configuration. It makes no persistent changes or requests elevated privileges.

Assessment

This skill appears internally consistent and safe: it processes only the text you provide and produces a markdown wind-down plan, with no network calls or credential needs. It is not clinical advice—do not rely on it for medical decisions. Before enabling broadly, consider: (1) test with representative prompts to confirm the output meets your expectations, (2) avoid submitting sensitive personal health details if you prefer more privacy, and (3) note that autonomous invocation is allowed by default on the platform (normal behavior), so the agent could call it when relevant unless you disable or restrict that behavior.

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.