Mental Reset Suite

SLEEP AUDIT

1. What time do you currently go to bed? (average)
2. What time do you currently wake up? (average on weekdays)
3. What time do you actually fall asleep after getting into bed?
4. How many times do you wake up during the night?
5. How do you feel within 30 minutes of waking? (1 = exhausted, 5 = alert)
6. Do you use alcohol to help you sleep?
7. Do you use screens (phone, TV, laptop) in bed?
8. What time is your last caffeine most days?
9. Do you nap? If yes, how long and when?
10. Is your bedroom dark? Cool? Quiet?

RED FLAGS:
- Falls asleep in under 5 min: may be chronically sleep-deprived
- Wakes unrefreshed regardless of duration: possible sleep apnea
  (recommend doctor consult)
- Uses alcohol to sleep: address this first
- Last caffeine after 2pm: address in Step 4

SLEEP ANCHOR RULES:

1. Pick one wake time. Keep it every day, including weekends.
   Variation of more than 30 minutes breaks the system.

2. Do NOT "catch up" on sleep on weekends.
   Weekend sleep debt recovery resets your anchor.

3. Get out of bed within 10 minutes of your alarm.

4. Your body will correct bedtime naturally within 1-2 weeks
   once the anchor is consistent.

WHY IT WORKS:
Sleep drive (adenosine) builds from the moment you wake.
Consistent wake time = consistent sleep drive at the same hour
each night = falling asleep faster and sleeping deeper.

WIND-DOWN RITUAL BUILDER — pick 2-3 from each tier

START (35 min before bed):
[ ] Dim all lights or switch to lamps only
[ ] Stop eating — digestion competes with sleep
[ ] Set out tomorrow's clothes, bag, keys
[ ] Write tomorrow's 3-item priority list

MIDDLE (20 min before bed):
[ ] Take a warm shower or bath (the body temperature drop
    afterward triggers sleep onset)
[ ] Read a physical book or e-ink reader (no backlit screens)
[ ] Do 5 minutes of gentle stretching
[ ] Write a "brain dump" — everything in your head, on paper

FINAL (10 min before bed):
[ ] Phone face-down on charger outside the bedroom
[ ] Drop bedroom temperature to 65-68F / 18-20C if possible
[ ] 4-7-8 breathing: inhale 4s, hold 7s, exhale 8s (x3)
[ ] No clock-checking — turn clocks away

CAFFEINE CUTOFF EXAMPLES:
  Bedtime 10:30pm → last caffeine by 10:30am
  Bedtime 11:30pm → last caffeine by 11:30am
  Bedtime midnight → last caffeine by noon

HIDDEN CAFFEINE SOURCES:
  - Green tea: 25-45mg per cup
  - Dark chocolate: 12-25mg per ounce
  - "Decaf" coffee: 2-25mg per cup
  - Pre-workout and energy drinks: read the label
  - Some pain relievers (Excedrin): 65mg per tablet

SLEEP ENVIRONMENT CHECKLIST:

DARKNESS (most impactful after timing):
[ ] Blackout curtains or sleep mask
[ ] No LED indicator lights in bedroom (cover with black tape)
[ ] No screen glow at all

TEMPERATURE:
[ ] Bedroom at 65-68F / 18-20C
[ ] Fan, lighter duvet, cotton sheets, open window if you run hot

QUIET (or consistent noise):
[ ] White noise machine or fan
[ ] Earplugs if partner snores

STIMULUS CONTROL (bed is for sleep only):
[ ] No working in bed
[ ] No TV in bed
[ ] No scrolling in bed
[ ] If you can't sleep after 20 minutes: GET UP. Do something
    boring in dim light until sleepy. Return to bed only when sleepy.
    (This is counterintuitive. It works.)

IF NO IMPROVEMENT after 14 days with anchor + environment fixes:
  Consider: sleep apnea screening (home sleep tests often covered
  by insurance), or referral to sleep medicine specialist for CBT-I
  (Cognitive Behavioral Therapy for Insomnia — more effective than
  any sleep medication, no side effects).

CBT-I providers: behavioralsleep.org

mental_reset:
  burnout:
    assessment_scores:
      exhaustion: null
      cynicism: null
      inefficacy: null
      total: null
      date: null
    assessment_history: []
    burnout_stage: null
    current_week: 0
    recovery_start_date: null
    boundaries_set: []
    boundaries_enforced: []
    energy_audit:
      energizers: []
      drains: []
      completed_days: 0
    meaning_reflections: []
    exit_decision: null
  sleep:
    audit:
      bedtime_current: null
      wake_time_current: null
      sleep_onset_minutes: null
      night_wakings: null
      morning_feel_score: null
      uses_alcohol: null
      uses_screens_in_bed: null
      last_caffeine_time: null
      audit_date: null
    sleep_anchor_time: null
    anchor_adherence_days: 0
    wind_down_ritual: []
    caffeine_cutoff_time: null
    protocol_start_date: null
    checkin_scores: []
    flags:
      possible_sleep_apnea: false
      alcohol_dependency: false
      anxiety_driven: false

triggers:
  - name: burnout_evening_wind_down
    condition: "burnout.current_week <= 4"
    schedule: "daily at user's chosen cutoff time"
    action: "Gentle reminder: screens off soon. How was today on a 1-5 scale? Log any recovery activity."

  - name: burnout_energy_audit_prompt
    condition: "burnout.current_week >= 3 AND burnout.current_week <= 4 AND burnout.energy_audit.completed_days < 5"
    schedule: "daily at end of workday"
    action: "End of day energy check: What did you do today? Rate each activity E/N/D."

  - name: burnout_weekly_checkin
    condition: "burnout.recovery_start_date IS SET"
    schedule: "weekly on Sunday evening"
    action: "Weekly recovery check-in: How are you feeling compared to last week? Review boundaries set vs enforced."

  - name: burnout_reassessment
    condition: "burnout.current_week >= 6"
    schedule: "once"
    action: "Time for reassessment. Re-administer the burnout assessment and compare to your initial baseline. If scores haven't improved, recommend professional support."

  - name: sleep_morning_anchor
    condition: "sleep.sleep_anchor_time IS SET"
    schedule: "daily at sleep.sleep_anchor_time"
    action: "Time to get up. Keeping this consistent is the most important thing you can do for your sleep. How did last night go? (1-5)"

  - name: sleep_wind_down_start
    condition: "sleep.wind_down_ritual IS SET"
    schedule: "daily 35 minutes before target bedtime"
    action: "Wind-down time. Dim your lights now. Screens off in 25 minutes."

  - name: sleep_two_week_checkin
    condition: "sleep.protocol_start_date IS SET"
    schedule: "14 days after sleep.protocol_start_date"
    action: "Two-week sleep check-in. Let's re-run the sleep audit and compare to your baseline. Ready?"

  - name: depression_flag
    condition: "burnout.assessment_scores.total >= 50 OR (6 weeks elapsed AND scores not improving)"
    action: "Burnout may coexist with depression. Recommend speaking with a mental health professional. Crisis line: call or text 988."