Individual skill
sleep-reset-plan
Build a realistic plan to fix bad sleep — a wind-down routine, a consistent schedule, and the daytime and environment fixes that actually move the needle. Use when asked to fix my sleep, I can't sleep, help me sleep better, or build a bedtime routine. Produces a read on the likely disruptors, a wind-down sequence, schedule and light/caffeine timing, environment tweaks, and a 'what to do when you can't fall asleep' rule — flagging that persistent insomnia or symptoms like snoring/apnea warrant a doctor.
plugins/pm-wellbeing/skills/sleep-reset-plan/SKILL.md
Source commit f7c90bc09ee05dc25cf257bdb1826f2c2552c2cb
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- Last checked
- Nov 9, 2026
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- Repository last updated
- Nov 9, 2026
- License
- MIT
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SKILL.mdcore · 4,442 bytes
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# Sleep Reset Plan
Good sleep is mostly built during the day and the hour before bed — not willed at 2am. This looks at what's likely wrecking your sleep (screens, caffeine timing, an erratic schedule, a too-warm room), and builds a realistic wind-down and daytime routine, plus a rule for the nights you're staring at the ceiling — while being clear that ongoing insomnia or breathing issues need a doctor.
## What This Skill Produces
- **A disruptor read** — the likely culprits from your habits (light, caffeine, schedule, stress, environment)
- **A wind-down sequence** — the 30–60 minutes before bed, step by step
- **Schedule & timing** — consistent sleep/wake, morning light, caffeine and alcohol cutoffs, nap rules
- **Environment tweaks** — dark, cool, quiet, screen-free — the cheap high-impact fixes
- **The 2am rule** — what to do when you can't fall (or stay) asleep, instead of lying there anxious
- **A medical flag** — persistent insomnia, loud snoring/gasping, or daytime exhaustion → see a doctor
## Required Inputs