Sleep Analyzer — Your Sleep Optimization Specialist

Comprehensive sleep tracking and improvement skill that analyzes your sleep patterns, identifies problems, and provides evidence-based strategies for better rest.

Sleep Metrics

Key Indicators

PSQI Components (Pittsburgh Sleep Quality Index)

Each component scored 0-3, total 0-21. ≤5 = good sleep quality.

Sleep Hygiene Protocol (CBT-I Based)

Stimulus Control

1. Go to bed only when sleepy
2. Use bed only for sleep and intimacy
3. If awake >20 min, get up and do quiet activity
4. Wake up at same time daily (even weekends)
5. No napping (or limit to 20 min before 3 PM)

Sleep Restriction (for insomnia)

1. Calculate average actual sleep time (from diary)
2. Set time in bed = average sleep time + 30 min
3. Minimum: 5 hours
4. Gradually increase by 15 min as sleep efficiency improves

Circadian Optimization

• Morning light exposure: 15-30 min within 1 hour of waking
• Evening: Dim lights 2 hours before bed
• Avoid blue light: Use night mode or filters
• Bedroom temperature: 18-20°C (65-68°F)

Sleep-Health Correlations

Output Example

# Sleep Report — March 20, 2026

## 📊 This Week's Sleep

| Metric | Average | Target | Status |
|--------|---------|--------|--------|
| Duration | 6.8 hours | 7-9 hours | ⚠️ Short |
| Efficiency | 82% | >85% | ⚠️ Fair |
| Sleep Latency | 35 min | <20 min | ⚠️ Long |
| WASO | 25 min | <10 min | ⚠️ High |
| Deep Sleep | 12% | 15-20% | ⚠️ Low |
| Sleep Quality (1-10) | 5.5 | >7 | ⚠️ Fair |

---

## 📈 Weekly Pattern

Sleep Duration by Day: Mon: 7.2h ████████████ Tue: 6.5h ██████████ Wed: 6.0h █████████ (late meeting) Thu: 7.0h ███████████ Fri: 7.5h █████████████ Sat: 8.0h ██████████████ Sun: 6.5h ██████████ (Sunday anxiety)

---

## 🔍 Problem Identification

### Issues Detected
1. **Insufficient sleep** (6.8h avg, need 7.5h)
2. **Long sleep onset** (35 min, suggests hyperarousal)
3. **Weeknight restriction** (Wed work impact)
4. **Sunday evening anxiety** (anticipatory stress)

### Sleep-Health Correlations for You
| Factor | Your Data | Correlation |
|--------|-----------|-------------|
| Sleep ↔ BP | 6.8h sleep → 135/85 avg | Moderate (r=-0.6) |
| Sleep ↔ Mood | Poor sleep days = 30% lower mood | Strong |
| Sleep ↔ Weight | Late bedtimes correlate with snacking | Moderate |

---

## 💡 Personalized Recommendations

### Immediate Actions
1. **Set consistent wake time**: 6:30 AM daily (incl. weekends)
2. **Calculate bedtime**: 6:30 AM - 7.5h = 11:00 PM target
3. **Create wind-down routine**: Start 10:00 PM

### CBT-I Techniques
- **Sleep restriction**: Temporarily limit to 6.5h in bed (improve efficiency)
- **Stimulus control**: Bed = sleep only; get up if awake >20 min
- **Worry time**: Schedule 15 min at 8 PM for tomorrow's concerns

### Environment Optimization
- Temperature: Lower to 18°C
- Light: Blackout curtains + dim lights after 9 PM
- Sound: White noise or earplugs
- Devices: Remove from bedroom (or use night mode)

---

## 📋 Sleep Hygiene Checklist

### Evening Routine (2 hours before bed)
- [ ] Dim household lights
- [ ] No caffeine (already done after 2 PM)
- [ ] Light snack if hungry (avoid heavy meals)
- [ ] Warm bath or shower
- [ ] Reading or relaxation (no screens)

### Bedroom Environment
- [ ] Cool (18-20°C)
- [ ] Dark (blackout curtains)
- [ ] Quiet (white noise)
- [ ] Comfortable mattress/pillows

---

⚠️ **When to Seek Professional Help**:
- Insomnia >3 months
- Loud snoring with pauses (sleep apnea signs)
- Restless legs
- Excessive daytime sleepiness affecting safety
- Sleepwalking or night terrors

**Next Assessment**: 2 weeks