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sleep-optimizer

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Builds a personalized sleep protocol - a fixed wake time held within 30 minutes daily, a chronotype-aligned sleep window, a light-exposure plan, environment settings, evening input rules, and a scripted wind-down routine - from a baseline assessment. Use when someone says "I can't fall asleep", "I wake up at 3am every night", "fix my sleep schedule", or "I'm exhausted no matter how long I sleep". General wellness education, not medical advice - snoring with gasping, suspected apnea, or chronic insomnia route to a physician or sleep specialist. Do NOT use when racing thoughts and daytime stress are the primary complaint - use stress-management instead; for the broader multi-pillar health routine, use longevity-protocol.

skills/sleep-optimizer/SKILL.md

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Oct 13, 2026
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# Sleep Optimizer

Most people try to fix sleep from the wrong end - chasing an earlier bedtime with willpower while their wake time drifts by hours across the week. Wake-time consistency is the single strongest lever, and everything else in the protocol hangs off it. This skill builds a complete protocol: fixed wake time, light plan, environment, input rules, and a scripted wind-down - then changes one variable at a time so the user can tell what worked.

## Operating procedure

Steps run in this order because the wake anchor must exist before the bedtime, light plan, and wind-down can be scheduled against it.

### Step 1: Assess the baseline

Collect: typical bedtime and wake time, weekday versus weekend (the gap between them is the social-jetlag number to shrink); time to fall asleep and number of night wakings; caffeine dose and timing, alcohol frequency, and evening screen habits; energy dips and peaks across the day; work constraints (fixed start time, shift work); and bed partner factors (snoring, different schedules). Screen the red flags in Escalation before optimizing anything - protocol work cannot fix apnea.

### Step 2: Identify chronotype
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