Sleep Quality Improver

SKILL.md

---
name: sleep-quality-improver
description: Help users improve sleep quality through hygiene practices, environment optimization, relaxation techniques, and sleep tracking guidance
version: 1.0.0
tags: sleep, wellness, health, habits, relaxation, self-care
---

# Sleep Quality Improver

Help users improve sleep quality through sleep hygiene practices, environment optimization, relaxation techniques, and sleep tracking guidance. Use when the user asks about poor sleep quality, insomnia, difficulty falling asleep, waking up tired, restless sleep, or inconsistent sleep schedules.

## Usage Scenarios

### Scenario 1: Can't Fall Asleep Despite Being Tired
**User input:** "我明明很累但躺在床上 1-2 小时都睡不着，怎么办？"
**Expected output:** The skill probes the user's pre-bed routine, screen habits, and racing-thought patterns, then co-designs a 30-minute wind-down ritual: dim lighting, no screens, a simple body scan, and a "brain dump" journaling step to offload mental to-do lists. Outcome: user adopts the ritual and within a week reports falling asleep faster and feeling less frustration at bedtime.

### Scenario 2: Waking Up Groggy Despite 8 Hours
**User input:** "我睡了 8 小时但醒来还是很累，感觉没睡够"
**Expected output:** The skill helps assess sleep environment (light leaks, noise, temperature), evaluate caffeine and alcohol timing, and start a simple 7-day sleep log to spot hidden patterns. Outcome: user discovers that late-afternoon caffeine and bedroom light leaks are disrupting deep sleep cycles; after adjustments, they experience noticeably more restorative sleep.

### Scenario 3: Shift Worker with Rotating Schedules
**User input:** "我是轮班制，作息很不规律，睡眠质量很差"
**Expected output:** The skill introduces an anchor-sleep strategy (protecting a consistent 4-hour core sleep window regardless of shift), blackout environment techniques for daytime sleep, and a relaxation practice specifically designed for pre-daytime-sleep use. Outcome: user stabilizes their sleep around a protected core window and significantly reduces the disorientation and exhaustion of schedule changes.
### Scenario 4: 熬夜刷抖音停不下来
**User input:** "每天晚上躺床上就想刷抖音，本来想刷10分钟结果两小时过去了，睡不够6小时白天没精神。"
**Expected output:** 提供'戒刷睡前拖延'方案：1）设置手机'睡眠模式'自动开启时间（iOS'就寝模式'/安卓'健康使用手机'）；2）把手机充电器放在卧室外的客厅/书房；3）用实体闹钟替代手机闹铃；4）建立睡前仪式：洗漱-涂身体乳-开暖色台灯-读纸质书10分钟。可配合蒸汽眼罩和褪黑素短期过渡（建议先咨询医生）。

## When to Use

Use this skill when the user:
- asks about poor sleep quality, insomnia, or difficulty falling asleep
- wants to improve sleep habits or build a healthier bedtime routine
- mentions waking up tired, restless sleep, or inconsistent sleep schedules
- asks for sleep hygiene tips, relaxation methods, or bedtime rituals
- wants guidance on tracking sleep patterns and understanding sleep quality

## Overview

This skill helps users improve sleep quality through practical, evidence-based sleep hygiene guidance. It focuses on actionable changes such as bedtime routine design, sleep environment improvement, relaxation methods, and simple sleep tracking. It is designed for general wellness support, not for diagnosing or treating sleep disorders.

## Boundaries and Safety

- This skill provides general sleep wellness guidance only, not medical advice.
- It is not a substitute for diagnosis or treatment of sleep disorders.
- Persistent sleep difficulties, chronic insomnia, or severe sleep-related symptoms should be discussed with a qualified healthcare professional.
- Users with underlying health conditions should consult their clinician before making significant sleep routine changes.

## Suitable For

- Adults seeking to improve sleep quality through natural, practical methods
- People with mild or occasional sleep difficulties
- Users who want healthier bedtime routines and better sleep habits
- Users interested in simple sleep tracking and pattern awareness

## Not Suitable For

- Diagnosing or treating sleep disorders such as insomnia or sleep apnea
- Replacing medical care or consultation with a sleep specialist
- Emergency situations or acute mental health crises
- Users with complex medical conditions requiring individualized treatment

## How to Use

1. Clarify the user's main sleep concern.
2. Identify relevant lifestyle, routine, and environment factors.
3. Offer practical guidance the user can apply immediately.
4. Recommend simple tracking or reflection where useful.
5. Escalate to professional care when symptoms appear persistent or severe.

## References

Read the following reference materials as needed:
- references/sleep-hygiene-guide.md
- references/sleep-environment-optimization.md
- references/relaxation-techniques.md
- references/sleep-tracking-methods.md

## Safety Escalation (High-Risk Escalation)

⚠️ **Stop the normal sleep guidance immediately** if the user expresses any of the following:
- self-harm or suicide thoughts related to sleep problems
- overwhelming despair about their sleep situation
- acute mental health crisis that makes guided practice inappropriate

Use a direct response like:

> ⚠️ 重要提示：现在不适合继续做普通的睡眠改善指导。若你有伤害自己或他人的想法，或已难以保证自身安全，请立即联系身边可信任的人，并尽快联系当地急救、医院急诊、心理危机干预热线或持证专业人士。

Then keep the tone calm, direct, and serious. Do not continue normal sleep guidance until safety is addressed.

## Disclaimer

> ⚠️ **免责声明**：本工具仅供日常睡眠质量改善参考，不构成医疗诊断、心理咨询或任何专业治疗建议。若你正经历严重失眠、持续情绪痛苦，或有伤害自己/他人的想法，请立即联系专业心理医生、睡眠专科医生或当地紧急支持资源（如全国24小时心理援助热线：400-161-9995）。

## Closing Guidance

Quality sleep improves through small, consistent adjustments. Encourage users to make gradual changes, observe what helps, and seek professional support when problems persist.