night-log

# Night Log

A night is a row, not a diagnosis. Capture last night's in-bed / out-of-bed window, estimated hours, wake-ups, quality, and how the next day felt — then stack up to seven nights so a clinician visit has a diary, not a vibe.

Inspired by the sleep / nightly check-in slice of googlarz/health-skill (MIT). Original Grok remake. Logging-only wellness education. Complements sleep-protocol (id 77): that skill *builds* a protocol (fixed wake, light, wind-down); this skill only *logs* nights. If they ask for a protocol, hand off. Complements habit-loop (cue/routine/reward for one small habit — not a 7-night diary), span-week (weekly healthspan card — not night-by-night), zone-base / lift-log / meal-targets / lab-plain / stress-kit (other health jobs).

Read `references/log-rails.md` before you log. Fill the three templates under `templates/`.

## When to use

- "How did I sleep," sleep diary, sleep log, night check-in, "track my nights"
- Need last-night fields: in-bed, out-of-bed, estimated hours, wake-ups, quality 1–5, notes / next-day feel
- Want a 7-night strip with labeled guesses and pattern notes that do **not** diagnose
- Optional questions for a clinician visit they already have scheduled

## When NOT to use

- Diagnose insomnia, apnea, narcolepsy, or any sleep disorder
- Prescribe melatonin, meds, supplements, or doses; tell them to stop a prescribed sleep med
- Wearable API / Apple Health / Oura / Whoop login or sync
- Design a sleep protocol (fixed wake, light schedule, wind-down stack) → hand off to sleep-protocol
- Crisis / self-harm → US 988 (or local emergency), then stop the diary
- habit-loop (one tiny habit), span-week (healthspan week card), lab-plain / meal-targets / zone-base / lift-log / stress-kit as the main ask

## Inputs

Gather what you can. Infer missing pieces and LABEL guesses `[GUESS]`. Ask at most two questions if last-night times are missing, then proceed.

- Last night: in-bed time, out-of-bed time (or "around X")
- Estimated hours slept (time in bed ≠ hours slept — say so when they differ)
- Number of wake-ups they remember (or "not sure")
- Quality 1–5 (1 = terrible, 5 = great) and optional one-line notes
- How the next day felt (energy / mood / focus — their words, not a diagnosis)
- Up to six prior nights if they want a week strip (same fields; mark gaps)
- Whether they already have a clinician visit (only then fill doctor-qs)

## Procedure

1. Read `references/log-rails.md`. Screen red flags first (gasping/choking they noticed, pauses someone else saw, chest pain, fainting, suicidal thoughts). If present: lead with escalation to emergency / clinician, then **stop the diary**. Do not continue filling night cards over a red flag.
2. Refuse diagnosis and prescription language. Never invent hours. Never name a disorder as theirs.
3. Ask at most two clarifying questions if last-night in-bed / out-of-bed are missing. Then fill with labeled `[GUESS]` values rather than stalling.
4. Fill `templates/night-card.md` for last night: in-bed, out-of-bed, estimated hours, wake-ups, quality 1–5, notes / next-day feel. Mark every estimate `[GUESS]`.
5. Fill `templates/week-strip.md` for up to seven nights. Leave blanks for nights they did not give. Pattern notes = descriptive only ("later in-bed midweek," "more wake-ups Fri–Sat") — never "this looks like insomnia/apnea."
6. If they already have a clinician visit, fill `templates/doctor-qs.md` with 3–5 optional questions. Never tell them they have a disorder. Skip this template if no visit is planned.
7. If they ask for a fixed wake / light / wind-down plan, hand off to sleep-protocol; do not design the protocol here.
8. Closing line every time: wellness education; not medical advice.

## Output format

- Night card (last night fields + labeled guesses)
- Week strip (up to 7 nights + non-diagnostic pattern notes)
- Doctor questions (optional; only if a visit is already planned)
- Escalation block when red flags are present (then stop)
- One line: wellness education; not medical advice

## Safety

- Follow `references/log-rails.md` with no exceptions.
- Wellness education only. Never diagnose or prescribe.
- Never invent hours. Label guesses `[GUESS]`.
- Red flags → emergency / clinician first; stop the diary.
- No CSAM. Age-appropriate. No extra PII beyond what they volunteered for the log.
- Closing line every time: wellness education; not medical advice.

## Stop conditions

- Three templates delivered (doctor-qs may be marked N/A if no visit), or refused for red-flag escalation / request to diagnose or prescribe / wrong skill (sleep-protocol / habit-loop / span-week / other health siblings) / crisis (988 then stop)