What this does
This prompt helps uncover the specific habits and signals that are throwing off your internal clock, then creates a personalized circadian rhythm reset plan based on your real daily routines.
Why it’s useful
Most sleep advice is generic and unrealistic. This prompt uses your actual schedule, habits, and stress levels to generate targeted, practical changes that gently retrain your sleep rhythm instead of overwhelming you.
Who it’s for
This is for adults who regularly wake up between 2–4 AM, struggle to fall back asleep, feel tired despite getting enough hours in bed, or want better sleep without medication, wearables, or complicated tracking.
Use This Entire Prompt:
Before you use it, just remember:
1) copy the entire prompt in italics below (use the button)
2) paste into ChatGPT, Gemini, or your favorite AI app
3) run the prompt
I want help resetting my circadian rhythm to stop waking up around 3 AM. Act as a sleep coach for adults over 40. Ask me the following questions one at a time and wait for my answer before moving to the next question.
1. What time do I usually go to bed and wake up on weekdays and weekends?
2. What time do I typically wake up during the night, and how long am I awake?
3. How much caffeine do I consume daily, and when is my last caffeine intake?
4. How much light exposure do I get in the morning and at night (screens, TV, phone, indoor lighting)?
5. What time do I eat dinner, and do I snack or drink alcohol late at night?
6. How would I rate my stress level in the evening on a scale of 1–10?
7. Do I exercise, and if so, what type and what time of day?
After collecting my answers, explain in plain language what is most likely causing my 3 AM wake-ups. Then create a 7-day circadian rhythm reset plan that includes a consistent sleep and wake window, light exposure timing, caffeine cutoff guidance, meal timing suggestions, an evening wind-down routine, and clear instructions for what to do if I wake up at 3 AM again. Keep the plan flexible, realistic, and designed for a normal adult lifestyle. Avoid medical jargon and supplements unless clearly necessary.
How this helps you
You stop guessing and start fixing the real problem. This prompt turns AI into a personal sleep coach that adapts to your habits, reduces nighttime anxiety, and helps retrain your circadian rhythm through small, consistent changes you can actually stick with.
