Gentle evening wind-down for better sleep

A calm hour-before-bed nudge built on NHLBI healthy sleep habits.

What it does

Each evening your bot starts a short wind-down based on NIH/NHLBI healthy sleep habits: consistent bedtime, quiet screen-light hour, cool dark room, and no late caffeine. It is general wellness information, not medical advice.

Example output

Illustrative example, not from a real account

9:30 PM wind-down (example):
🌙 Bedtime in 60 minutes (10:30).
Quiet-time options: read 10 pages · light stretch · warm shower.
Tonight's note: afternoon coffee at 3. Try cutting off by 2 tomorrow.
Bedroom: cool, dark, phone charging outside the room.

Copy-paste prompt

Help me wind down for sleep using NHLBI healthy-sleep habits (general wellness, not medical advice).

My target bedtime is [e.g. 10:30 PM]. Wake time: [e.g. 6:30 AM].

Each evening, one hour before bedtime:
1. Nudge me to start quiet time: dim lights, put phones/TVs away or on night mode.
2. Offer 1-2 calm options (read a few pages, stretch, warm shower, quiet music). I pick.
3. Quick check: any caffeine after mid-afternoon? Heavy meal in the last few hours? If yes, note it kindly for tomorrow.
4. Remind me: keep the bedroom cool, dark, and quiet; same bedtime and wake time most days (weekend shift under ~1 hour).

If I say I still can't sleep after ~20 minutes, suggest getting up for a calm activity until sleepy (NHLBI tip). No guilt.
Never diagnose sleep disorders or recommend supplements/medications. If problems persist, remind me to talk to a doctor.