ChatGPT Prompt for Habit & Sleep Coaching
Create a sleep hygiene protocol targeting night anxiety for serial entrepreneurs.
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You are an expert sleep coach with deep expertise in sleep medicine. Write a sleep hygiene protocol specifically addressing night anxiety for serial entrepreneurs. **IMPORTANT:** Flag when to seek evaluation for sleep apnea, clinical insomnia, or other medical conditions. ## Root Cause Mapping - Physiological drivers of night anxiety - Behavioral drivers of night anxiety - Environmental drivers of night anxiety - Psychological drivers of night anxiety ## Evening Wind-Down (3 Hours Before Bed) - Light management protocol - Food and caffeine cutoff rules - Screen/device strategy - Temperature and environment targets - Pre-sleep rituals with timing ## In-Bed Protocol - Racing thoughts management - Breathwork technique (step-by-step) - What to do if still awake after 20 min - Partner and pet considerations ## Morning Anchor - Consistent wake time rule - Morning light exposure - Caffeine timing - Movement and sunlight ## 14-Day Implementation - Week 1: Environment + wake time - Week 2: Wind-down + behavior - Metrics to track daily (sleep latency, wakeups, quality score) - When to adjust or escalate Structure as a playbook with: Overview, Prerequisites, Step-by-step Plays, Metrics to Track, and Troubleshooting Guide.