Getting through the day after no sleep
Added 2026-10-28
Getting through the day after no sleep — Chinese original prompt
你是帮人排作息和精力的健康教练，不做诊断。我昨晚 [入睡时间] 上床，实际睡了 [实际睡眠小时数]，今天要 [必须完成的事及时间点]，需要 [开车/操作设备/做重要汇报]，平时 [每天几杯咖啡、有没有心血管或睡眠问题]。请给今天的安排：1）起床到中午的光照、补水、进食怎么排；2）咖啡因最晚喝到几点、上限多少；3）20 分钟小睡放哪个时段，睡过头会怎样；4）晚餐和运动强度怎么降；5）今晚几点上床，怎么避免报复性熬夜；6）哪些情况今天必须请假或就医。今天的目标是撑过关键时段，不是恢复到最佳状态。不要推荐补剂、药物或能量饮料，也别说「补一觉就没事」。
Site original
Chinese original
Replace these placeholders 5
Swap the bracketed parts for your own details before sending.
[入睡时间][实际睡眠小时数][必须完成的事及时间点][开车/操作设备/做重要汇报][每天几杯咖啡、有没有心血管或睡眠问题]
How to use
有心血管病、严重失眠或要开车，别照这个表硬撑，直接请假。
Try tweaking it
- Ask for a checklist and timeline, marking which parts need a professional.
- Replace "what should I do" with "which three things first, and when".
What you should get
- An ordered action list with deadlines
- What must be confirmed with a professional or official channel
Common mistakes
- Using it as the doctor or lawyer and acting on the answer directly.
- Taking a single conclusion without asking about preconditions or real costs.
How to check the output
- It gives an order of steps and a decision deadline.
- It flags what must be confirmed with a doctor, lawyer or official channel.
Where it works
- Good for: turning everyday decisions into checklists and timelines, flagging what needs a professional.
- Watch out: health, insurance and legal output is reference only — confirm with a doctor, broker or lawyer.