Sleep Schedule Optimizer

# Sleep Schedule Optimizer

Calculate optimal bed/wake times based on 90-minute sleep cycles, build a wind-down routine, and track your sleep patterns.

## When to Use

- "I need to wake up at 6:30am — when should I go to bed?"
- "Help me fix my sleep schedule"
- "Track my sleep this week"

## Requirements

- **Brave Search MCP** for sleep science research
- **python3** for sleep cycle calculations

## Workflow

### Step 1 — Calculate Optimal Sleep Times

```bash
python3 << 'PYEOF'
from datetime import datetime, timedelta

wake_time = datetime.strptime("{WAKE_TIME}", "%H:%M")  # e.g., "06:30"
fall_asleep_delay = 15  # minutes to fall asleep
cycle_length = 90  # minutes per sleep cycle

print(f"Wake time: {wake_time.strftime('%I:%M %p')}")
print(f"\nOptimal bedtimes (accounting for {fall_asleep_delay}min to fall asleep):")
print("="*50)

for cycles in [6, 5, 4]:  # 9h, 7.5h, 6h
    sleep_duration = timedelta(minutes=cycles * cycle_length)
    bedtime = wake_time - sleep_duration - timedelta(minutes=fall_asleep_delay)
    hours = (cycles * cycle_length) / 60
    quality = "🟢 Optimal" if cycles >= 5 else "🟡 Acceptable" if cycles == 4 else "🔴 Minimum"
    print(f"  {bedtime.strftime('%I:%M %p')} → {hours:.1f}h sleep ({cycles} cycles) — {quality}")
PYEOF
```

### Step 2 — Research Sleep Improvement

If user has sleep issues:
```
brave_web_search: "how to fall asleep faster science-backed tips {YEAR}"
brave_web_search: "sleep hygiene checklist evidence based"
brave_web_search: "{SLEEP_ISSUE} solutions research" (e.g., insomnia, waking at 3am)
```

### Step 3 — Create Wind-Down Routine

```markdown
# Sleep Schedule
🌅 Wake: {WAKE_TIME} | 🌙 Bed: {BEDTIME} | 😴 Sleep: {HOURS}h ({CYCLES} cycles)

## Wind-Down Routine (start at {BEDTIME - 60min})
| Time | Activity | Why |
|------|----------|-----|
| {T-60} | Put phone in another room | Blue light + stimulation |
| {T-60} | Dim lights to 30% | Triggers melatonin |
| {T-45} | Light stretching or reading | Reduces physical tension |
| {T-30} | Warm shower/bath | Core temp drop aids sleep |
| {T-15} | Journal or breathing exercise | Calms racing thoughts |
| {T-0} | Lights out | Aim to be in bed, eyes closed |

## Environment Checklist
- [ ] Room temp: 65-68°F (18-20°C)
- [ ] Room dark: blackout curtains or eye mask
- [ ] White noise or quiet
- [ ] No screens in bedroom
- [ ] Caffeine cutoff: {2pm for {BEDTIME}}
```

### Step 4 — Sleep Tracking Log

```bash
mkdir -p outputs/health
cat > "outputs/health/sleep-log-{MONTH}.md" << 'EOF'
# Sleep Log — {MONTH} {YEAR}

| Date | Bed Time | Wake Time | Hours | Quality (1-5) | Notes |
|------|----------|-----------|-------|---------------|-------|
| {DATE} | | | | | |
EOF
```

### Step 5 — Weekly Sleep Review

```markdown
## Sleep Review — Week of {DATE}
- Average sleep: {X}h (target: {Y}h)
- Average quality: {X}/5
- Best night: {DATE} ({X}h, quality {Y})
- Worst night: {DATE} ({X}h, quality {Y})
- Bedtime consistency: {consistent/variable}
- Recommendation: {specific improvement}
```

## Important Rules

- Not medical advice — recommend consulting a doctor for chronic insomnia or sleep disorders
- Sleep cycles are approximate (90 min average) — individual variation exists
- Focus on consistency over perfection

## Example Prompts

- "I need to wake at 7am — when should I sleep?"
- "Help me build a bedtime routine"
- "I keep waking up at 3am — what can I do?"