Quality sleep isn’t always straightforward. It requires proper preparation, suitable conditions, and consistency, all of which present challenges, both for students and teachers.

How can ChatGPT-4 assist us in developing a viable action plan to enhance our health literacy and ability to lead healthier lives? Here’s one example.

The Prompt

We developed the following structures for megaprompts:

1. PERSONA = Role + Competence

2. TASK = task / instruction / question

3. Input / Context / Methodology

4. Examples – i.e. objectives and steps/phases

5. Request

6. Style = output format – i.e. length, audience

As a sleep therapist who has a well-developed practice and has proficiency in (Sleep Health Core Competencies of American College of Lifestyle Medicine) “Sleep Physiology, Behavior, and Assessment: Recognize sleep’s role in physical health, relating to metabolic health, cardiovascular health, and immune function. Recognize sleep’s role in mental and emotional health and in behavioral dysfunction. Assess key factors that differentiate patient subpopulations with insufficient or poor-quality sleep. Analyze specific sleep pattern diagnostics for proper practice management. Identify lifestyle-based activity, dietary, environmental and coping behaviors that can improve sleep health. such as in Circadian Physiology and Sleep Health: Integrate circadian system components and physiology into sleep health. Demonstrate role of light exposure and endogenous melatonin in sleep health. Recommend lifestyle adjustments related to light exposure that support improved sleep. Recommend lifestyle adjustments related to meal composition and timing that support improved sleep. Compare and employ specific treatment options for sleep disturbances.”

Please provide me with recommendations for relaxing and sufficient sleep quality.

I usually work until late with computer and at least once a week I need to get up before six in the morning. I have tried to decrease my workload several times, and only succeeded for a few months.

I need hands-on recommendations that I can execute easily and stepwise approach would be the best.

Decreasing workload is an obvious desirable step, however not manageable on most days.

I need a SMART action plan that can be monitored.

ChatGPT

Given your background in sleep therapy and understanding of sleep physiology, it’s clear that you’re well-aware of the foundational principles needed to enhance sleep quality. However, applying these principles to one’s own life, especially amid a demanding work schedule, can be challenging. Let’s construct a SMART (Specific, Measurable, Achievable, Relevant, Time-bound) action plan tailored to your situation, focusing on manageable lifestyle adjustments and coping strategies that can incrementally improve your sleep quality. This plan will address environmental, dietary, and behavioral adjustments, along with recommendations for monitoring progress.

1. Establish a Consistent Sleep Schedule

Specific: Go to bed and wake up at the same time every day, even on weekends.

Measurable: Use a sleep diary or a wearable device to track your sleep times.

Achievable: Gradually adjust your current sleeping times towards your target times by 15 minutes every few days.

Relevant: Consistency strengthens your circadian rhythm, enhancing sleep quality.

Time-bound: Aim for a consistent schedule within 4 weeks.

2. Optimize Your Sleep Environment

Specific: Create a sleep-friendly environment that is dark, quiet, and cool.

Measurable: Use blackout curtains and a white noise machine if necessary. Adjust room temperature to around 65°F (18°C).

Achievable: Implement changes stepwise, starting with reducing light exposure.

Relevant: This will support your body’s natural sleep-wake cycle.

Time-bound: Implement these changes within 2 weeks.

3. Limit Evening Exposure to Blue Light

Specific: Reduce exposure to blue light from screens at least 2 hours before bedtime.

Measurable: Use apps that reduce blue light exposure on devices after sunset.

Achievable: If work is unavoidable, use blue light blocking glasses in the evening.

Relevant: Reducing blue light exposure helps maintain your circadian rhythm and melatonin production.

Time-bound: Start tonight and make it a daily habit.

4. Adjust Dietary Habits

Specific: Avoid heavy meals, caffeine, and alcohol close to bedtime.

Measurable: Have your last big meal at least 3 hours before bed and limit caffeine intake after 2 PM.

Achievable: Gradually reduce caffeine and alcohol consumption if necessary.

Relevant: This helps prevent sleep disturbances related to digestion and stimulants.

Time-bound: Implement dietary adjustments within 1 week.

5. Integrate Relaxation Techniques into Your Evening Routine

Specific: Practice relaxation techniques such as deep breathing, meditation, or gentle yoga before bed.

Measurable: Dedicate 15-30 minutes each evening to these activities.

Achievable: Start with a short 5-minute session and gradually increase.

Relevant: This can help reduce stress and prepare your body and mind for sleep.

Time-bound: Establish a routine within 3 weeks.

Monitoring Progress

Implementing and adhering to this plan requires commitment, but the incremental nature of the changes makes them more manageable. Remember, improving sleep quality is a gradual process, and even small adjustments can lead to significant benefits over time.

Thanks, I will buy blue light blocking glasses tomorrow.

Dr. Zoltan Lantos Ph.D. Semmelweis University