sleep-analyzer
Comprehensive sleep tracking and optimization skill. Analyzes sleep duration, quality, efficiency, and patterns. Identifies sleep disorders risk factors, provides CBT-I techniques, and correlates sleep with health metrics. Triggers on: sleep, insomnia, tired, fatigue, sleep quality, can't sleep, waking up, sleep schedule, bedtime routine.
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- Yungho/family-doctor
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- 2026年3月21日 07:46
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来源说明 · 只读预览- name
- sleep-analyzer
- description
- Comprehensive sleep tracking and optimization skill. Analyzes sleep duration, quality, efficiency, and patterns. Identifies sleep disorders risk factors, provides CBT-I techniques, and correlates sleep with health metrics. Triggers on: sleep, insomnia, tired, fatigue, sleep quality, can't sleep, waking up, sleep schedule, bedtime routine.
- allowed-tools
- ["bash","glob","read"]
- version
- 1.0.0
# 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
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