Design a better sleep routine

beginner⏱ Rough guide only: 30 minutes

Last reviewed by Amara Lewis

Can AI help me sleep better?

Describe your bedtime, wake time, sleep problem and evening habits to Claude, and ask for a gentle two-week plan of small daily changes with the reason for each. It's good for building habits; see a GP if poor sleep lasts weeks or affects daily life.

Copy-and-paste prompt

Swap the bits in [square brackets] for your own details.

I usually go to bed at [time], wake at [time], and struggle with [e.g. falling asleep, waking at night]. My evenings usually involve [screens, caffeine, work etc.]. Suggest a realistic 2-week plan to improve my sleep with small daily changes, and explain why each one helps.

How to do it

  1. Open Claude and start a new chat.
  2. Copy the prompt below and replace everything in [square brackets] with your details.
  3. Read the answer and ask follow-up questions to adjust it.
  4. Save or print the result you're happy with.

What a good answer looks like

Illustrative example written by the AI My Day team to show the kind of answer you can expect. Real results vary.

Week 1 • Days 1–3: same wake time every day (07:00), even at weekends. • Days 4–7: no caffeine after 2pm; switch tea to decaf. Week 2 • Phone charges outside the bedroom from 10:30pm. • 10-minute wind-down: dim lights, read paper book. • If awake for more than ~20 minutes, get up and do something calm until sleepy. Why: a fixed wake time anchors your body clock; less caffeine and screen time make it easier to drift off.

Recommended tools

Gentle, thoughtful coaching style suits habit changes.

Claude

An AI assistant known for clear, natural writing and handling long documents.

Free planbeginner

Top tips

  • AI isn't a doctor – see a GP if sleep problems persist.

Frequently asked questions

Can AI diagnose a sleep disorder?

No. Speak to a GP if you have ongoing insomnia, snoring with pauses in breathing or extreme tiredness.

How long until it works?

Give small changes at least a couple of weeks.

Useful sources

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