From grimoire
Applies evidence-based sleep optimization for athletes: sleep extension, environment tuning, jet lag management, and pre-competition insomnia strategies.
How this skill is triggered — by the user, by Claude, or both
Slash command
/grimoire:apply-sleep-optimization-protocolThe summary Claude sees in its skill listing — used to decide when to auto-load this skill
Maximize sleep quality and duration to accelerate athletic recovery, sharpen reaction time, and reduce injury risk — using evidence-based behavioral, environmental, and scheduling interventions.
Maximize sleep quality and duration to accelerate athletic recovery, sharpen reaction time, and reduce injury risk — using evidence-based behavioral, environmental, and scheduling interventions.
Adopted by: Stanford Sleep Research Center has worked directly with the Golden State Warriors, San Francisco 49ers, Phoenix Suns, and San Jose Sharks. US Military special operations units (SEAL teams, Rangers) receive sleep optimization training. NBA players including LeBron James, Kobe Bryant, and Roger Federer have publicly described prioritizing 8-10 hours of sleep as a primary performance strategy. Impact: Mah et al. (2011) Stanford study on basketball players found that sleep extension to 10 hours/night for 5-7 weeks improved sprint times by 5%, shooting accuracy by 9%, reaction time, and mood. Fullagar et al. (2015) review found that sleep deprivation of even 30 minutes reduces submaximal aerobic performance, cognitive function, and decision-making accuracy. Athletes sleeping <6 hours/night have 170% higher injury risk than those sleeping ≥8 hours (Milewski et al., 2014, J Pediatric Orthopaedics).
Before intervening, establish baseline:
If consistently achieving <7 hours or poor quality on the 7-day average: intervene.
If below target duration:
Sleep extension produces performance gains within 2-3 weeks of consistent implementation.
The environment must support deep sleep:
Circadian rhythm is regulated by consistent timing:
Pre-competition sleeplessness is nearly universal and largely harmless when managed:
apply-pre-performance-routine for mental preparation strategiesFor cross-timezone travel:
npx claudepluginhub jeffreytse/grimoire --plugin grimoirePlans pre-travel circadian adjustment, in-transit recovery, and post-arrival routines to minimize jet lag and performance impairment for athletes competing across time zones.
Analyzes sleep data to identify patterns, evaluate quality, and generate personalized improvement suggestions, with support for correlation analysis with other health metrics.