sleep-analyzer

# 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 | Metric | Good | Fair | Poor | |--------|------|------|------| | **Duration** | 7-9 hours | 6-7 or 9-10 hours | <6 or >10 hours | | **Efficiency** | >85% | 75-85% | <75% | | **Latency** | <20 min | 20-30 min | >30 min | | **Wake After Sleep Onset** | <10 min | 10-30 min | >30 min | | **Deep Sleep** | 15-20% | 10-15% | <10% | | **REM Sleep** | 20-25% | 15-20% | <15% | ### 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 | Sleep Factor | Health Impact | Correlation | |--------------|--------------|-------------| | Sleep <6 hours | Hypertension | r = +0.45 | | Sleep <6 hours | Weight gain | r = +0.38 | | Sleep <6 hours | Depression | r = +0.52 | | Poor quality | Daytime fatigue | r = +0.68 | | Sleep apnea | CVD risk | OR = 2.5 | ## Output Example ```markdown # 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