AI Sleep Prompts

Ready-to-Use Prompts for Better Sleep

These prompts are designed for Claude, ChatGPT, or any capable AI assistant. Copy them, customize the bracketed sections, and get personalized guidance.

Sleep Assessment

Comprehensive Sleep Evaluation

I want to improve my sleep. Here's my current situation:

Sleep timing:
- Bedtime: [time] on weekdays, [time] on weekends
- Wake time: [time] on weekdays, [time] on weekends
- Time to fall asleep: [minutes]
- Night awakenings: [number, duration]
- Total sleep: [hours]

Lifestyle:
- Caffeine: [what, how much, last cup at what time]
- Alcohol: [frequency, amount, timing]
- Exercise: [type, frequency, time of day]
- Screen use before bed: [devices, duration]
- Stress level: [1-10, main sources]

Environment:
- Room temperature: [estimate]
- Darkness: [1-10]
- Noise: [quiet/moderate/noisy]
- Bed comfort: [1-10]

Health:
- Age: [X]
- Medications: [list]
- Known conditions: [any]
- Do you snore: [yes/no/unsure]

Please provide:
1. Assessment of my biggest sleep issues
2. Priority ranking of changes to make
3. A personalized 2-week starter plan
4. What might need medical attention

Quick Sleep Score

Give me a quick assessment of my sleep hygiene based on these yes/no answers:

- I go to bed at the same time most nights: [yes/no]
- I wake at the same time every day including weekends: [yes/no]
- My bedroom is very dark: [yes/no]
- My bedroom is cool (15-19°C): [yes/no]
- I get bright light within 30 min of waking: [yes/no]
- I stop caffeine by early afternoon: [yes/no]
- I avoid alcohol within 3 hours of bed: [yes/no]
- I have a wind-down routine: [yes/no]
- I stop screens 30+ min before bed: [yes/no]
- My phone charges outside the bedroom: [yes/no]
- I exercise regularly: [yes/no]
- I use my bed only for sleep and sex: [yes/no]

Score me, tell me what's most important to fix first, and give me this week's single action item.

Sleep Diary Analysis

Weekly Review

Analyze my sleep diary from this week:

Monday: Bed [time], sleep [time], woke [X] times, up [time], quality [1-10]. Notes: [anything relevant]
Tuesday: [same format]
Wednesday: [same format]
Thursday: [same format]
Friday: [same format]
Saturday: [same format]
Sunday: [same format]

Calculate:
- Average sleep duration
- Average sleep efficiency
- Average sleep onset latency
- Weekday vs. weekend patterns
- Correlation between notes and quality
- Trend vs. last week (if applicable): [previous week's averages]

What patterns do you see? What's one thing I should change next week?

Specific Problem Prompts

Can't Fall Asleep

I consistently take [X] minutes to fall asleep. Here's what's happening:

My mind does this: [racing thoughts / replaying events / planning / worrying / random jumping]
My body feels: [tense / restless / wired / hot / uncomfortable]
This happens [every night / weeknights only / randomly]
I've tried: [list anything you've tried]

Give me a specific protocol for tonight, including:
1. What to do starting 2 hours before bed
2. A relaxation technique matched to my symptoms
3. What to do if I'm still awake after 20 minutes
4. How to handle the frustration of not sleeping

Middle-of-the-Night Waking

I regularly wake up at approximately [time] and can't fall back asleep for [duration].

When I wake, I feel: [alert / anxious / hot / need bathroom / no clear reason]
I typically: [check phone / lie there / get up / watch TV / worry]
This started: [when]
Possible triggers: [anything you can identify]

Please give me:
1. Possible causes based on my pattern
2. An in-the-moment protocol for when I wake
3. Preventive strategies to try
4. When this pattern warrants medical evaluation

Weekend Sleep Disruption

My sleep is okay during the week but falls apart on weekends.

Weekday schedule: bed [time], wake [time]
Weekend schedule: bed [time], wake [time]
Weekend activities that affect sleep: [late dinners, alcohol, social events, sleeping in]

How much is this weekend shift hurting me?
What's a realistic compromise between social life and sleep health?
Give me a "weekend sleep protocol" that preserves most of my social plans.

Planning Prompts

Travel Sleep Kit

I'm traveling soon and want to protect my sleep.

Trip details:
- Destination: [where]
- Duration: [nights]
- Time zone change: [hours, direction]
- Accommodation: [hotel / Airbnb / staying with someone]
- Purpose: [business / vacation / both]

What should I pack for sleep?
What's my pre-trip adjustment strategy?
What's my arrival-day protocol?
How do I recover when I return home?

Sleep-Friendly Meal Planning

Help me plan my eating schedule for better sleep.

My typical schedule:
- Wake time: [time]
- Meals: [when and roughly what]
- Snacks: [when and what]
- Bedtime: [time]

I enjoy: [food preferences]
I avoid: [restrictions/allergies]

Please suggest:
1. Optimal meal timing for my schedule
2. Sleep-promoting dinner options
3. A good bedtime snack if I'm hungry
4. Foods and timing to avoid
5. How to handle late dinners or social eating

Tracking and Optimization

Monthly Sleep Trends

Here are my monthly sleep averages:

Month 1: [avg duration, avg quality, avg onset, avg awakenings]
Month 2: [same format]
Month 3: [same format]

Changes I've made over this period:
[List changes and when you made them]

Please:
1. Chart my progress trajectory
2. Identify which changes correlated with improvement
3. Suggest what to optimize next
4. Flag any concerning trends
5. Estimate how much more improvement is realistic

Sleep Environment Audit

Evaluate my bedroom for sleep optimization.

Room details:
- Size: [small/medium/large]
- Windows: [number, direction, covering type]
- Light sources: [list everything that emits light]
- Temperature control: [AC/fan/heating/none]
- Noise sources: [internal and external]
- Mattress: [type, age, comfort level]
- Pillows: [type, age]
- Bedding: [material, weight]
- Air quality: [ventilation, humidity estimate, allergies]
- Other items in room: [TV, desk, exercise equipment, etc.]
- Budget for changes: [range]

Rate my room 1-10 for sleep and give me a prioritized improvement plan.