Sleep quality review prompt for ChatGPT or Claude

By HealthData Prompt • Updated July 2026 • 5 min read

Use this prompt when you want a clear, non-diagnostic summary of how you slept across a selected period — duration, timing, stages, efficiency, and nights that stand out from your own baseline.

Best Apple Health metrics to include

• Time in bed and time asleep (sleep duration)
• Sleep stages (REM, Core/Light, Deep) when available
• Sleep efficiency or awakenings
• Bedtime and wake time for each night
• Optional context: resting heart rate, HRV, respiratory rate, or caffeine if logged

A 7–14 day window works well. Longer ranges help for consistency; shorter ranges help after travel or illness.

Copy-ready prompt

You are reviewing personal Apple Health sleep data for informational wellness purposes only. Do not diagnose conditions, estimate disease risk, or give medical advice.

I will paste a structured sleep summary below. Using only that data:

1. Summarize average sleep duration, time in bed, and efficiency for the period.
2. Describe bedtime and wake-time timing: typical schedule, earliest/latest nights, and night-to-night variability.
3. If sleep stages are present, describe the distribution (deep, core/light, REM) and note nights that look different from the period average.
4. Call out outlier nights (much shorter, longer, fragmented, or unusually timed) and list which metrics moved with them.
5. Compare the first half of the period with the second half if enough nights exist.
6. State clearly where data is missing, sparse, or too noisy to interpret.
7. End with 3 plain-language pattern observations and 2 questions I could investigate next with more data (for example travel, alcohol, late caffeine, or training load) — without prescribing actions.

Use only the data provided. State uncertainty clearly. Do not diagnose.

--- PASTE APPLE HEALTH SLEEP SUMMARY BELOW ---

Follow-up questions

1. Which three nights look most different from my baseline, and why?
2. Did shorter sleep nights also show higher resting heart rate or lower HRV the next day?
3. Is my weekend sleep timing drifting later than weekdays?
4. Where is the evidence too thin to draw a conclusion?

Tips for better answers

• Add one sentence of personal context: “travel week,” “hard training block,” or “sick for two days.”
• Ask the model to separate facts in the data from hypotheses.
• Prefer trends and comparisons to your own baseline over population “ideal” numbers.

Related prompts & guides

• Sleep consistency & social jet lag prompt
• Weekly health summary prompt
• Sleep duration and efficiency guide

Medical note: AI summaries of sleep data are for personal wellness only. They are not medical advice, diagnosis, or treatment.