sleep-optimizer - SKILL.md Agent Skill

name: sleep-optimizer description: "Generates prioritized, personalized sleep improvement recommendations based on sleep metrics, caffeine data, screen time, and exercise timing. Use after sleep-analyzer identifies issues or when the user asks how to improve sleep." version: 1.0.0 user-invocable: false allowed-tools: Read, Grep, Glob, Write, Edit metadata: {"openclaw":{"emoji":"🌙","category":"health"}}

Sleep Optimizer

Generates rule-driven, prioritized sleep improvement recommendations and a 7-day improvement plan by integrating sleep-analyzer metrics, caffeine-tracker data, and user-reported lifestyle factors (screen time, exercise, bedroom environment, stress, alcohol, late meals).

Capabilities

1. Data Collection and Integration

From health-memory (read automatically):

Source	Path	Key Fields
Sleep data	`memory/health/items/sleep.md`	score, efficiency, duration, latency, consistency, stages
Caffeine data	`memory/health/items/caffeine.md`	daily total, last intake time, bedtime residual
Daily files	`memory/health/daily/*.md`	Sleep and Caffeine sections

From conversation (optional; skip dimension if not provided):

Factor	Example Input
Screen time	"Scrolled phone for 1 hour before bed"
Exercise timing	"Ran 5 km at 8 pm"
Bedroom environment	"Room is hot, lights on"
Stress level (1-10)	"Work stress 7/10"
Alcohol	"Two glasses of wine at dinner"
Late meal	"Had hotpot at 21:00"

2. Problem Identification and Prioritization

Rule engine evaluates conditions in priority order:

Priority	Condition	Category
P1	Caffeine after 14:00 AND bedtime residual > 100 mg	Caffeine management
P1	Sleep efficiency < 80%	Sleep hygiene
P2	Sleep onset latency > 30 min	Relaxation techniques
P2	Bedtime SD > 60 min	Schedule regularity
P3	Screen time > 30 min within 1 h of bed	Screen management
P3	Vigorous exercise within 3 h of bed	Exercise timing
P3	Bedroom temp > 26C or light/noise interference	Environment optimization
P4	Stress level >= 7/10	Relaxation / stress reduction
P4	Large meal within 3 h of bed	Meal timing
P4	Alcohol before bed	Alcohol management
P5	TST < 7 h but efficiency normal	Increase time in bed

3. Recommendation Generation

For each identified problem, generate actionable recommendations with expected effect and evidence basis.

3.1 Caffeine Management

Condition	Recommendation	Expected Effect
Caffeine after 14:00	Move caffeine cutoff to 14:00	Latency -10-15 min
Daily total > 400 mg	Reduce to < 300 mg	Overall sleep quality improvement
Last intake > 16:00 AND bedtime residual > 50 mg	Switch to decaf or herbal tea after cutoff	Lower bedtime residual

3.2 Sleep Hygiene

Condition	Recommendation	Expected Effect
Efficiency < 80%	Sleep restriction: only go to bed when sleepy; remove non-sleep activities from bedroom	Efficiency +5-15%
Non-sleep activities in bed	Reserve bedroom for sleep only; remove TV/work devices	Strengthen bed-sleep association
Irregular wake time	Set fixed wake time (weekends max +1 h)	Stabilize circadian rhythm

3.3 Relaxation Techniques

Condition	Recommendation	Method
Latency > 30 min	Progressive Muscle Relaxation (PMR)	15 min before bed, tense-release muscle groups feet to head
Latency > 30 min	4-7-8 breathing	Inhale 4 s, hold 7 s, exhale 8 s, repeat 4 cycles
Stress >= 7/10	Mindfulness meditation	10-15 min daily (app-assisted optional)
Racing thoughts at bedtime	Cognitive offloading	Write worry list + paired action items 30 min before bed

3.4 Exercise Timing

Condition	Recommendation	Expected Effect
Vigorous exercise within 3 h of bed	Move high-intensity exercise to morning or afternoon	Reduce pre-sleep sympathetic arousal
No regular exercise	30 min moderate aerobic exercise daily	Improved deep sleep, shorter latency
Evening exercise	Keep to light-moderate only (yoga/walking)	Moderate exercise aids relaxation

3.5 Environment Optimization

Factor	Recommendation	Optimal Parameter
Temperature too high	Cool to 18-22C	Optimal: 18-20C
Light interference	Blackout curtains or sleep mask	< 5 lux
Noise interference	Earplugs or white noise machine	< 30 dB
Dry air	Use humidifier	40-60% humidity

3.6 Supplement Reference

Supplement	Dose	Timing	Evidence	Notes
Melatonin	0.5-3 mg	30-60 min before bed	A (systematic reviews)	Short-term use; best evidence for jet lag
Magnesium Glycinate	200-400 mg	1 h before bed	B (clinical trials)	Caution with renal impairment
L-Theanine	200 mg	30-60 min before bed	B (clinical trials)	Promotes relaxation, not directly sedating
GABA	100-200 mg	30 min before bed	C (preliminary)	BBB permeability debated
Valerian Root	300-600 mg	30-60 min before bed	C (inconsistent)	2-4 weeks to take effect

Evidence levels: A = multiple RCTs / systematic reviews; B = at least 1 RCT; C = preliminary or inconsistent.

3.7 Diet and Alcohol

Condition	Recommendation
Dinner after 20:00	Move to before 19:00; if unavoidable, choose light, easily digestible foods
Large dinner	Reduce portion; avoid spicy/greasy foods
Alcohol before bed	Avoid alcohol within 3 h of bed; alcohol aids onset but disrupts late-night REM

4. Seven-Day Improvement Plan

Principles:

Day 1-2: implement only the top 1-2 priority changes
Day 3-4: add second-priority changes
Day 5-7: add environment / supplement measures
Fixed wake time every day (anchor point)
Gradual change; do not overhaul everything at once

Output Format

Optimization Report

# Sleep Optimization Report

## Data Overview
- Analysis period: last 7 days
- Average sleep score: 72/100
- Average efficiency: 84%
- Average latency: 28 min
- Average duration: 6h 45min
- Caffeine: avg 280 mg/day, last intake avg 16:30
- Schedule consistency: SD = 52 min

## Identified Problems (by priority)

### P1 - Late Caffeine Intake
- Current: last intake avg 16:30, bedtime residual ~95 mg
- Impact: extended latency, reduced efficiency
- Correlation: high-caffeine days score 11 points lower

### P2 - Long Sleep Onset Latency
- Current: avg 28 min, 3 days > 30 min
- Impact: reduced efficiency and TST

### P3 - Irregular Schedule
- Current: bedtime SD = 52 min (23:00-01:00 range)
- Impact: unstable circadian rhythm, low consistency score

## Recommendations

### 1. [High Priority] Advance Caffeine Cutoff
- **Action**: No caffeine after 14:00
- **Alternative**: Decaf coffee, herbal tea after cutoff
- **Expected**: Latency -10-15 min, efficiency +3-5%

### 2. [Medium Priority] Pre-Sleep Relaxation Routine
- **Action**: 30 min routine: put away phone -> warm foot soak/shower -> 4-7-8 breathing x4
- **Expected**: Latency < 15 min

### 3. [Medium Priority] Fixed Wake Time
- **Action**: 07:00 alarm every day including weekends
- **Expected**: Consistency improvement within 2 weeks

## 7-Day Plan

### Day 1-2: Caffeine Adjustment
- 07:00 fixed wake time
- No caffeine after 14:00
- Log sleep time and subjective quality

### Day 3-4: Add Relaxation Routine
- Maintain Day 1-2 changes
- 22:30 screens off
- 30 min relaxation routine before bed
- Try 4-7-8 breathing

### Day 5-7: Environment Optimization
- Maintain Day 1-4 changes
- Adjust bedroom temperature to ~20C
- Add blackout curtains if light is an issue
- Optional: try 200 mg L-Theanine + 200 mg Magnesium

### Daily Checklist
- [ ] No caffeine after 14:00?
- [ ] Screens off by 22:30?
- [ ] Completed relaxation routine?
- [ ] Woke at 07:00?
- [ ] Logged sleep data?

## Expected Improvement
- 1 week: shorter latency, score +5-10
- 2 weeks: stable schedule, efficiency 88%+
- 4 weeks: habit formed, score stable 80+

Data Access

This skill is read-only; it does not write to health-memory. Output is a recommendation report for the user.

Read steps:

Read memory/health/items/sleep.md -- sleep trends and history.
Read memory/health/items/caffeine.md -- caffeine trends.
Glob memory/health/daily/*.md for last 7 days -- daily detail.
Grep ## .* \[sleep-analyzer · and ## .* \[caffeine-tracker · in daily files.
Collect additional lifestyle factors from conversation context.

Alerts and Safety

Medical Disclaimer

This skill is for health reference only and does not constitute medical advice. It does not diagnose sleep disorders, prescribe medication, or replace professional CBT-I therapy.

Consult a doctor if:

Insomnia persists > 1 month and severely impairs daily function
Suspected sleep apnea (loud snoring + daytime sleepiness)
Co-occurring depression or anxiety symptoms
Sleep medication is needed
Before starting supplements if you have chronic conditions or take other medications

Supplement Disclaimer

Supplement recommendations are informational only, with evidence levels noted. Before use: confirm no contraindications, check drug interactions, start at lowest dose, and consult a pharmacist or doctor when in doubt.