I struggle with insomnia and need a structured plan to fix it.
My insomnia type: [CAN'T FALL ASLEEP / WAKE IN THE NIGHT / WAKE TOO EARLY / ALL]
Duration: [WEEKS / MONTHS / YEARS]
What I've tried: [LIST]
Current bedtime routine: [DESCRIBE]
Screens before bed: [YES / TRYING TO STOP]
Provide:
1. **Sleep Restriction Therapy**: The counterintuitive technique that actually works (evidence-based)
2. **Stimulus Control**: Retraining my brain to associate bed with sleep only
3. **Cognitive Restructuring**: Challenging the anxious thoughts that keep me awake
4. **Progressive Relaxation**: A body-scan technique scripted for me to follow
5. **Sleep Window Calculation**: How to find my optimal sleep/wake times
6. **The 4-Week Protocol**: A structured weekly plan based on CBT-I principles
7. **Night Waking Strategy**: Exactly what to do when I wake at 3am
8. **Daytime Habits**: What to do during the day to improve tonight's sleep
9. **Sleep Diary Template**: What to track and how to use the data
10. **Medical Review**: When insomnia needs medical investigation and what to tell the GP
I struggle with insomnia and need a structured plan to fix it.
My insomnia type: [CAN'T FALL ASLEEP / WAKE IN THE NIGHT / WAKE TOO EARLY / ALL]
Duration: [WEEKS / MONTHS / YEARS]
What I've tried: [LIST]
Current bedtime routine: [DESCRIBE]
Screens before bed: [YES / TRYING TO STOP]
Provide:
1. **Sleep Restriction Therapy**: The counterintuitive technique that actually works (evidence-based)
2. **Stimulus Control**: Retraining my brain to associate bed with sleep only
3. **Cognitive Restructuring**: Challenging the anxious thoughts that keep me awake
4. **Progressive Relaxation**: A body-scan technique scripted for me to follow
5. **Sleep Window Calculation**: How to find my optimal sleep/wake times
6. **The 4-Week Protocol**: A structured weekly plan based on CBT-I principles
7. **Night Waking Strategy**: Exactly what to do when I wake at 3am
8. **Daytime Habits**: What to do during the day to improve tonight's sleep
9. **Sleep Diary Template**: What to track and how to use the data
10. **Medical Review**: When insomnia needs medical investigation and what to tell the GP
How to use this prompt
Copy the prompt above and paste it into ChatGPT, Claude, Gemini, or any AI assistant. Replace the bracketed placeholders with your specific details.
Leave a Review
Tried this prompt? Let us know how it worked — your reviews help other users find the best prompts.