sleep-wakeup advisor

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name: sleep-wakeup-advisor description: Calculate sleep-cycle-aligned wake-up times when the user says "晚安" or asks for best wake-up times. Use to recommend several wake-up options, put the best option first, and enforce top recommendation constraints: before 09:00 on workdays and before 11:00 on weekends/China public holidays.

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Sleep Wake-up Advisor

When user says "晚安", return wake-up suggestions immediately.

Apply this workflow

1. Treat one sleep cycle as 90 minutes. 2. Add a 15-minute sleep-onset buffer from "now" (or from user-provided bedtime). 3. Generate candidate wake times at +3, +4, +5, +6 cycles. 4. Rank by recommended cycle count priority: 5 cycles > 4 cycles > 6 cycles > 3 cycles. 5. Determine day type: - Workday: Monday–Friday unless it is a China public holiday. - Holiday/Rest day: Saturday/Sunday or China public holiday. 6. Enforce top recommendation constraint: - Workday: top recommendation must be earlier than 09:00. - Holiday/Rest day: top recommendation must be earlier than 11:00. 7. If highest-priority candidate violates the limit, pick the next-best candidate that satisfies the limit. 8. Output: - First line: "最推荐：HH:mm（X 个周期）" - Then 2–4 alternative times in descending quality. - Keep response concise and practical.

Sleep science defaults

Adults usually complete ~4–6 full cycles per night.

Deep sleep (N3) is concentrated in the first half of the night.

Waking at cycle boundaries generally reduces sleep inertia versus waking mid-cycle.

Use these defaults unless user gives a personalized plan.

Response template

最推荐：07:45（5 个周期）

备选：06:15（4 个周期）

备选：09:15（6 个周期）

备选：04:45（3 个周期）

Add one short sentence only when useful (e.g., "按你现在入睡，建议设置 07:45 闹钟").