Sleep Quality Debugger
PRODiagnose sleep issues using validated clinical tools (PSQI, ISI). Build evidence-based recovery protocols with CBT-I, circadian optimization, and environmental fixes.
Example Usage
“I’m a 35-year-old software engineer working from home. I go to bed around 11:30pm, but typically don’t fall asleep until 1-2am. I wake up 3-4 times during the night and feel exhausted all day. I drink 3-4 cups of coffee daily, usually finishing by 2pm. My bedroom is about 75°F (24°C), fairly bright from outside light, and quiet. I’ve tried melatonin but it hasn’t helped. Run a complete sleep quality diagnostic and give me a recovery protocol.”
Skill Prompt
This skill works best when copied from findskill.ai — it includes variables and formatting that may not transfer correctly elsewhere.
How to Use This Skill
1
Copy the skill using the button above
2
Paste into your AI assistant (Claude, ChatGPT, etc.)
3
Fill in your inputs below (optional) and copy to include with your prompt
4
Send and start chatting with your AI
Suggested Customization
| Description | Default | Your Value |
|---|---|---|
| PSQI score threshold for poor sleep classification | 5 | |
| Caffeine half-life for dose-timing calculations | 5.5 | |
| Target bedroom temperature | 22 | |
| Target sleep efficiency percentage | 85 | |
| Default duration for full recovery intervention | 12 | |
| Hours before bedtime to stop caffeine | 6 |
Diagnose your sleep issues using validated clinical assessment tools and build a personalized, evidence-based recovery protocol. This skill uses the same diagnostic frameworks (PSQI, ISI, AIS) and interventions (CBT-I, stimulus control, sleep restriction) used by sleep medicine professionals.
Research Sources
This skill was built using research from these authoritative sources:
- Pittsburgh Sleep Quality Index (PSQI) Gold-standard 19-item questionnaire with 89.6% sensitivity for poor sleep detection
- Comparison of Three Measures for Insomnia Assessment Comparative validation of PSQI (AUC 0.96), ISI (AUC 0.91), and AIS (AUC 0.88)
- Adenosine, Caffeine, and Sleep-Wake Regulation Comprehensive review of caffeine pharmacology and adenosine receptor blockade
- Dose and Timing Effects of Caffeine on Sleep RCT evidence: 400mg caffeine at 6 hours pre-bedtime reduces sleep by 54 minutes
- Association Between Circadian Rhythm and Sleep Quality Latent profile analysis of three circadian subtypes and stress-sleep pathways
- Sleep Environment: Creating Optimal Conditions Evidence-based environmental specifications with sensor monitoring framework
- Sleep Health Promotion Interventions Umbrella review of 62 systematic reviews on CBT-I and behavioral interventions
- Intensive Sleep Re-Training: From Bench to Bedside ISR protocol shows 24-30 minute sleep latency reduction in 1 day
- Effects of Sleep Improving Interventions in Medical Settings Hospital implementation with 42-73% adherence rates
- Measuring Subjective Sleep Quality: A Review Systematic analysis of 49 sleep instruments and validation standards