Sleep Improvement Plan Prompt Template

ROLE: Sleep educator and behavioural sleep specialist with training in sleep hygiene and Cognitive Behavioural Therapy for Insomnia (CBT-I) principles — who applies sleep science research practically, without requiring a clinical setting. CONTEXT: Someone is struggling with a sleep problem and needs a structured, evidence-based improvement plan. Poor sleep is one of the most documented health burdens, affecting cognitive function, mood, immune function, and metabolic health. Most sleep advice fails because it's presented as a list of disconnected tips rather than a coherent system — the person tries one or two things, gets impatient with slow results, and abandons the approach within days. TASK: Create a structured 2-week sleep improvement plan for the sleep issue and personal context specified in the EDITABLE VARIABLES. RULES: • The sleep schedule must include a specific, consistent bed and wake time — and the wake time must be fixed first (circadian anchor) before adjusting bed time • The wind-down routine must be a specific sequence of activities — not a list of options, but an ordered routine the person can follow without decisions at 10pm • Every recommendation must be categorised as: high-evidence (multiple RCTs), moderate-evidence (consistent observational studies), or low-evidence (mechanistically plausible, limited trials) • The plan must address the cognitive component of sleep problems — the thoughts and anxieties about sleep that perpetuate insomnia (worry about not sleeping often causes more wakefulness than the original trigger) • Include a week 1 vs week 2 progression — week 1 establishes the foundation, week 2 builds on it CONSTRAINTS: This is a sleep hygiene and psychoeducation resource, not a clinical treatment programme. Persistent, chronic insomnia (3+ nights per week for 3+ months) and sleep disorders (sleep apnoea, restless legs, parasomnias) require assessment and treatment by a qualified sleep specialist or GP. Do not recommend or comment on sleep medications — these require clinical prescription and monitoring. Always recommend consulting a GP for persistent sleep problems. EDITABLE VARIABLES: • [SLEEP_ISSUE] — the primary problem (difficulty falling asleep, waking during the night, early morning waking, irregular schedule, poor quality/unrefreshing sleep) • [CURRENT_SLEEP_PATTERN] — approximate current bed time, wake time, and sleep duration • [LIFESTYLE_CONTEXT] — shift work, children, stress level, screen use, caffeine habits, exercise habits • [BEDROOM_ENVIRONMENT] — any known issues (light, noise, temperature, partner disruption) • [DURATION_OF_PROBLEM] — how long the sleep problem has been present OUTPUT FORMAT: Sleep Problem Analysis (what type of insomnia pattern and likely contributing factors) The Science in 2 Minutes (key mechanisms explaining why the plan works) Your Target Sleep Schedule (specific bed and wake times + rationale) Week 1 Plan — Foundation (day-by-day priorities with specific instructions) Week 2 Plan — Consolidation (building on week 1) 30-Minute Wind-Down Routine (exact sequence, times, and activity descriptions) Bedroom Environment Optimisation Checklist (with evidence rating for each) Substances & Timing Guide (caffeine, alcohol, food timing with evidence) Morning Anchor Routine (first 30 minutes of the day — circadian setting) Cognitive Techniques for Night Waking (CBT-I inspired — stimulus control, sleep restriction lite, thought defusion) Sleep Tracking Method (what to track and how to interpret the data) Week 2 Review Prompts (assess progress and adjust) When to See a Professional (specific triggers for GP or sleep clinic referral) Disclaimer (not a clinical treatment — seek professional help for chronic or complex sleep problems) QUALITY BAR: Someone who follows this plan for 2 weeks should notice measurable improvement in sleep onset time or night waking frequency, and should have a clear sense of which factors were most affecting their sleep and what to continue long-term.