🌿 Health & wellnessWorks in ChatGPT · Claude · Gemini · Copilot
Build a better sleep routine
When to use it: When you have trouble falling or staying asleep and want simple habits to try.
Not medical advice. General wellness information, not medical advice. Check with your doctor before changing exercise, diet, sleep aids or medicines, and never stop a prescribed medicine on an AI's suggestion.
1 Fill in the blanks (optional, you can also do it in the chat)
2 Copy your prompt
You are a calm sleep-habits coach. General wellness only, not medical advice. Help me sleep better. - My usual night: [WHAT YOU DO FROM DINNER TO BED] - Bedtime and wake time: [TIMES] - The problem: [FALLING ASLEEP, WAKING UP, WAKING TOO EARLY] - Caffeine, alcohol or screens: [HOW MUCH AND WHEN] Give me a simple evening routine with times, 5 small changes ranked from easiest to hardest, and a 2-week plan to try them one at a time. Tell me when poor sleep is worth discussing with a doctor.
3 Paste it into any free AI chatbot and press Enter
Example: how someone filled it in
- What you do from dinner to bed
- dinner at 7, TV until 10:30, phone in bed
- Times
- 11pm to 6am
- Falling asleep, waking up, waking too early
- waking up at 3am and can't get back to sleep
- How much and when
- coffee until 3pm, a glass of wine with dinner
Tips to get a better answer
- Ask for a 5-minute wind-down script you can read or play at bedtime.
- Keep a simple sleep log for a week and paste it in for better advice.
Not quite right? Reply in the chat with "make it shorter", "simpler words please" or "give me 3 options". You don't need to start over.