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Generates evidence-based sleep hygiene recommendations including sleep schedule design, environment optimization, light exposure, and behavioral modifications drawn from AASM and CDC guidelines.
npx claudepluginhub jeffreytse/grimoire --plugin grimoireHow this skill is triggered — by the user, by Claude, or both
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/grimoire:design-sleep-hygiene-protocolThe summary Claude sees in its skill listing — used to decide when to auto-load this skill
Build an individualized set of sleep environment and behavioral practices that create optimal conditions for consistent, restorative sleep.
Designs a systematic sleep protocol to optimize sleep quality, duration, and circadian rhythm alignment.
Analyzes sleep data to identify patterns, evaluate quality, and generate personalized improvement suggestions, with support for correlation analysis with other health metrics.
Channels Naval Ravikant's philosophy to guide physical/mental health improvement, habit-building for exercise/diet/meditation, energy boosts, and health prioritization.
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Build an individualized set of sleep environment and behavioral practices that create optimal conditions for consistent, restorative sleep.
Adopted by: AASM clinical practice guidelines, NHS Sleep Council UK, CDC sleep recommendations, NIH National Sleep Foundation guidelines, military Sleep Tactics training (US Army).
Impact: Sleep hygiene education as part of CBT-I reduces sleep onset latency by 40–50% and waking after sleep onset by 30% in RCTs (Morgenthaler et al. Sleep 2006); Walker (2017) research: every 1-hour reduction in sleep below 7h is associated with 30–40% increased infection risk and 12% increased mortality risk (Gallicchio & Kalesan 2009 meta-analysis, n=1.3M).
Why best: Sleep hygiene addresses the behavioral and environmental determinants of sleep quality that are modifiable without medication; it underpins all other sleep interventions (stimulus control, sleep restriction) and must be established first.
Sources: Hauri "Sleep Hygiene" Am Sleep Disorders Assoc (1977); AASM Practice Parameters (2006); Walker (2017) ch. 2–7; Stepanski & Wyatt Sleep Med Rev 7:215–225 (2003).
Assess current sleep patterns — collect a 1–2 week sleep diary: bedtime, rise time, sleep onset latency, night wakings (number and duration), total sleep time, daytime naps, and subjective sleep quality (1–10). Calculate sleep efficiency = total sleep time / time in bed × 100.
Set a consistent wake time — fix a wake time 7 days per week and commit to it regardless of how long it took to fall asleep or how tired you feel. A consistent wake time is the most powerful single lever for regulating circadian rhythm. Choose a time that can be maintained permanently.
Anchor bedtime to sleepiness, not the clock — go to bed only when genuinely sleepy, not simply at a scheduled time. Lying in bed awake for >20 min trains the brain to associate the bed with wakefulness. Target sleep efficiency ≥85% before extending time in bed.
Optimize the sleep environment — temperature: 18–19°C (65–67°F) is optimal for most adults (core body temperature must drop ~1°C to initiate sleep); dark: blackout curtains or sleep mask; quiet: earplugs or white noise if environmental noise is unavoidable; reserve the bedroom exclusively for sleep and sex.
Manage light exposure — morning: 10–30 min of bright outdoor light within 1 hour of wake time (advances circadian phase, increases daytime alertness); evening: dim all screens and overhead lights 60–90 min before bed; blue light blocking glasses or f.lux/Night Shift can reduce melatonin suppression by ~50%.
Manage caffeine — half-life of caffeine is 5–7 hours; cut off all caffeine (coffee, tea, cola, pre-workout) by 14:00 for a 22:00 bedtime. Genetic slow metabolizers (CYP1A2 gene) may need earlier cutoff.
Manage alcohol — alcohol is sedating but fragments sleep architecture: it suppresses REM sleep, causes early morning awakening as it metabolizes, and worsens OSA. If consuming alcohol, allow 1 hour per standard drink before sleep. Ideally avoid within 3 hours of bed.
Regulate exercise timing — regular aerobic exercise improves sleep quality by 15–20% (Reid et al. Mental Health Phys Act 2010); morning or afternoon exercise is preferable; vigorous exercise within 2 hours of bed raises core body temperature and delays sleep onset in some individuals.
Create a wind-down routine (30–60 min) — same sequence each night: dim lights → low-stimulation activity (reading, stretching, warm bath) → no problem-solving or device use → bed. Warm bath 1–2h before bed raises then drops skin temperature, accelerating core temperature decline and promoting sleep onset.
Manage the clock — face clocks away from view; checking the time during night waking triggers anxiety that extends wakefulness. If awake >20 min, get up and do a quiet activity in dim light until sleepy again (stimulus control principle).
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