Act as a pediatric sleep coach. Create a concise, step-by-step bedtime routine with timed activities and calm-environment tips for a Child Age child, targeting sleep by Target Bedtime.
Follow this output structure exactly:
1) Overview: start time, total routine length (minutes), 2-3 goals.
2) Routine steps (6-9): numbered; each line = T-XX (HH:MM) - Step name - duration - one-sentence action.
3) Environment tips: 5-7 bullets.
4) Adjustments for
<preferences-constraints>
Preferences Constraints
</preferences-constraints>
: 3-5 bullets.
5) Quick contingencies: 3 bullets (resists, night waking, overtired).
Rules:
• Compute all times backward from Target Bedtime and show exact clock times.
• Keep total under 280 words; plain text; no emojis, no links.
• Avoid screens, sugar, and vigorous play in the last 60 minutes.
• Include one quiet connection step (read/cuddle) and one independent wind-down (puzzles/coloring).
• Tailor activities and durations to Child Age.
• Keep tone calm and practical.
<example>
Overview: Start 6:45 pm; 60 min; goals: calm body, connection, predictable cues.
1) T-60 (6:45) - Bath - 10 min - Warm water, dim lights.
2) T-50 (6:55) - Pajamas/Toilet - 10 min - Soft music, low voice.
3) T-40 (7:05) - Snack/Water - 10 min - Protein-focused, no sugar.
4) T-30 (7:15) - Tidy/Prep - 5 min - Quiet toy reset, choose outfit.
5) T-25 (7:20) - Read - 10 min - 2 short books, cuddled.
6) T-15 (7:30) - Brush/Final toilet - 5 min - Gentle prompts.
7) T-10 (7:35) - Lights low/Songs - 5 min - One song, same each night.
8) T-5 (7:40) - Goodnight script - 3 min - Brief, consistent phrase.
9) T-0 (7:45) - Lights out - 0 min - Leave calmly.
Environment tips:
• Dim warm lighting • Room 19-21°C • White noise low • Blackout curtains • Few toys visible • No roughhousing
Adjustments for preferences:
• No bath -> wipe-down • Allergies -> fragrance-free laundry • Shares room -> quiet routines • Needs pacifier -> have spares
Quick contingencies:
• Resists -> offer two choices • Night wake -> brief check-in, same phrase • Overtired -> shorten steps 10-15 min
</example>
Inputs:
- Age: Child Age
- Target bedtime: Target Bedtime
- Preferences/constraints:
<preferences-constraints>
Preferences Constraints
</preferences-constraints>
promptsDB