From grimoire
Designs a consistent, age-appropriate bedtime routine for infants to improve sleep and reduce night wakings, based on pediatric guidelines.
How this skill is triggered — by the user, by Claude, or both
Slash command
/grimoire:design-bedtime-routineThe summary Claude sees in its skill listing — used to decide when to auto-load this skill
Build a consistent, age-appropriate bedtime routine that promotes infant sleep consolidation and parental wellbeing.
Build a consistent, age-appropriate bedtime routine that promotes infant sleep consolidation and parental wellbeing.
Adopted by: AAP Section on Pediatric Sleep Medicine, NHS, Sleep Foundation, pediatric sleep researchers across 50+ countries Impact: Mindell et al. (2006) meta-analysis of 52 studies found behavioral sleep interventions effective in 94% of cases; consistent bedtime routines reduce sleep-onset time by an average of 27 minutes and night wakings by 50% within 2 weeks Why best: Predictable sensory sequences trigger the infant's circadian and sleep-pressure systems simultaneously; routines also reduce caregiver stress and improve parent-infant synchrony
Sources: Mindell et al., Sleep (2006); AAP "Safe Sleep" guidelines (2022); NHS "Help Your Baby to Sleep" guidance
Establish age-appropriate timing — Newborns (0-3 months): follow hunger cues, no fixed bedtime. Ages 3-6 months: begin a consistent window (7-8 PM). Ages 6-12 months: set a firm bedtime (6:30-7:30 PM), as overtiredness at this age dramatically worsens sleep.
Design a 20-30 minute pre-sleep sequence — Keep it short enough to be sustainable and long enough to be effective. A reliable structure: bath (optional, 3-4× per week) → massage → pajamas → feeding → brief book/song → dark room → put down.
Dim lights and reduce stimulation 60 minutes before the sequence starts — Light suppresses melatonin production in infants more potently than in adults. Lower overhead lights, switch off screens, and reduce noise to cue the nervous system toward sleep.
Follow AAP safe sleep guidelines for every sleep — Firm, flat surface; infant on back; no loose bedding, bumpers, or soft objects in sleep space; temperature 68-72°F (20-22°C); use a sleep sack instead of blankets. These apply from birth through 12 months.
Include a consistent sensory anchor — One repeatable sensory element (e.g., a specific lullaby, white noise machine starting, or particular scent-free lotion) signals sleep is imminent. This becomes a conditioned cue within 1-2 weeks.
Separate feeding from sleep onset after 4 months — Feed earlier in the routine (not as the final step) so the infant does not require feeding to fall asleep. This is the single most impactful change for reducing night wakings after 4 months.
Put the infant down drowsy but awake — Starting around 4 months, place the infant in the crib while drowsy but still conscious. This builds self-settling ability and is the foundation of all evidence-based sleep training methods.
Respond consistently to night wakings — Choose a response strategy (e.g., graduated extinction, Ferber, fading) and apply it uniformly. Inconsistent response is the primary predictor of chronic sleep problems.
Track for one week before changing anything — Log sleep onset time, number of wakings, and total sleep hours. This baseline prevents premature changes and helps identify what is actually working.
Protect the routine during travel and illness, then restore immediately — Brief disruptions are normal; the critical step is returning to the exact same sequence within 1-2 nights.
npx claudepluginhub jeffreytse/grimoire --plugin grimoireDesigns a systematic sleep protocol using scientific guidelines to optimize quality, duration, and circadian rhythm alignment. Covers wind-down routine, environment optimization, light exposure, and disruptor elimination.
Runs a conversational morning routine combining consciousness check, body movement, priority ranking, daily intention, and calendar review. Pairs with /journal at night.