R90

Product Intent / 产品意图

中文：R90 是一个可移植的 Agent Skill 和确定性 CLI 工具，用 90 分钟睡眠周期帮助用户围绕目标起床时间规划睡眠窗口，也支持“我要睡了”时反推适合的起床时间，并记录一周完成了多少个 R90 周期。

English: R90 is a portable Agent Skill and deterministic CLI utility for planning sleep around 90-minute recovery cycles. It calculates bedtime windows from a target wake time, suggests wake times from a lights-out time, and records lightweight weekly R90 cycle logs.

安全边界 / Safety Boundary：R90 只提供睡眠计划和自我记录参考，不是医疗建议；它不诊断睡眠问题、不治疗疾病，也不保证睡眠质量。R90 is planning guidance, not medical advice.

R90 Method Assumptions / R90 方法假设

中文：一个 R90 周期按 90 分钟计算。
English: One R90 cycle is treated as a 90-minute block.
中文：起床时间是锚点；睡觉窗口从目标起床时间倒推。
English: Wake time is the anchor; bedtime windows are calculated backwards from it.
中文：默认展示 4、5、6 个周期，方便用户在睡眠时长和现实安排之间选择。
English: The default options are 4, 5, and 6 cycles so users can compare practical choices.
中文：wind-down 是睡前准备时间，不计入实际睡眠时长。
English: Wind-down is preparation time and is not counted as sleep duration.
中文：一周追踪用用户自报记录统计，不代表设备验证过的真实睡眠。
English: Weekly tracking uses self-reported logs, not verified sleep measurements.
中文：遇到严重失眠、疑似睡眠呼吸暂停、长期疲劳等情况，应寻求专业帮助。
English: Severe insomnia, suspected sleep apnea, or long-term fatigue should be handled with professional help.

中文说明

当前实现

当前仓库交付的是一个可移植 Agent Skill 和 CLI 工具：

r90_sleep_planner：skill 提示词、回复规则和安全边界。
r90_calc.py：确定性计算脚本，负责所有时间和周统计计算。
本地 JSON 睡眠记录，支持按日期 upsert，不重复记录同一天。
OpenClaw、Codex、MiClaw 平台适配说明。
双轨计算策略：优先使用脚本或 host action；脚本不可用时，SKILL.md 内置算法可降级计算。
self-test 内置验证。

目前还没有独立 Web 或移动 App；当前可用入口是 Agent Skill 和 CLI。

主要能力

输入“我明天9点起床”，展示 4/5/6 周期的睡觉窗口。
输入“我要睡了”，以当前时间为入睡参考，推荐 4/5/6 周期的起床时间。
默认 30 分钟 wind-down，且不计入睡眠时长。
支持跨天提示和 IANA 时区。
支持早晨低成本打卡：23:30-07:00、11点半到7点、睡了7.5h、5、跳过。
本地周统计：目标默认 35 个周期，最低参考范围默认 28-30 个周期。
保守健康文案，不做医疗承诺。

仓库结构

skills/r90-sleep-planner/SKILL.md：通用 skill 指令和回复行为。
skills/r90-sleep-planner/scripts/r90_calc.py：CLI 计算器和本地记录工具。
skills/r90-sleep-planner/references/data_contracts.md：skill 数据契约。
skills/r90-sleep-planner/references/openclaw.md：OpenClaw 安装、cron 和推送说明。
skills/r90-sleep-planner/references/codex.md：Codex 安装、执行和自动化说明。
skills/r90-sleep-planner/references/miclaw.md：MiClaw 兼容和工具契约说明。
DATA-CONTRACTS.md、USER-FLOWS.md、SAFEGUARDS.md、STATE.md：产品级项目记忆。

环境要求

Python 3.9 或更新版本。
不需要第三方 Python 包。
如果作为 skill 部署，宿主需要能读取 SKILL.md。
如果要使用确定性计算，宿主需要能执行 python3 scripts/r90_calc.py，或提供等价工具桥接。
如果宿主只能读取单个 SKILL.md 且不能执行脚本，skill 会按内置 R90 算法降级，但不会声称已经写入本地日志。

平台支持

平台	状态	推荐用途
OpenClaw	支持单文件 `SKILL.md`	聊天 skill、cron 提醒、外部渠道推送；脚本需作为外部工具单独配置
Codex	支持本地 skills	本地 skill、CLI 验证、Codex 自动化
MiClaw	提供适配契约	注册为 skill/tool bundle，或暴露脚本为 host action
纯 CLI	完整支持	直接计算和本地 JSON 记录

获取和验证

git clone https://github.com/noodlebar/R90.git
cd R90
python3 skills/r90-sleep-planner/scripts/r90_calc.py self-test

预期结果：

{
  "ok": true,
  "tests": ["windows", "wake", "weekly", "record", "checkin"]
}

OpenClaw 部署

单文件安装

当前 OpenClaw skill 入口按单文件 SKILL.md 使用。把以下文件内容粘贴或上传到 OpenClaw 的 skill 配置中：

skills/r90-sleep-planner/SKILL.md

单文件模式下，skill 会优先尝试调用脚本；如果脚本不可用，就按 SKILL.md 内置算法直接计算 4/5/6 周期、解析 23:30-07:00 这类打卡回复。没有持久化工具时，它只返回解析结果，不会声称已保存。

如果 OpenClaw 有 shell/tool 权限，可以把脚本单独放到固定路径：

~/openclaw-tools/r90_calc.py

然后把 SKILL.md 中的脚本示例改为绝对路径，例如：

python3 ~/openclaw-tools/r90_calc.py wake --now --cycles 4,5,6 --timezone Asia/Shanghai
python3 ~/openclaw-tools/r90_calc.py checkin --reply "23:30-07:00" --date 2026-05-02 --store ~/.r90/sleep-log.json --timezone Asia/Shanghai

配置后可检查 skill 是否加载：

openclaw gateway restart
openclaw skills list

可测试：

我明天9点起床

我要睡了

OpenClaw 早晨提醒

当前会话提醒：

openclaw cron add --name "R90 morning check-in" --cron "0 10 * * *" --tz "Asia/Shanghai" --session main --system-event "R90 morning check-in. Send exactly this concise prompt in Chinese: 早，记一下昨晚睡眠。大约几点睡、几点醒？直接回：23:30-07:00。不记就回：跳过. When the user replies, use r90_sleep_planner checkin parsing. Record parsed cycles for yesterday, then respond with the updated weekly total in one short sentence." --wake now

外部聊天推送需先确认渠道权限和目标 ID：

openclaw cron add --name "R90 morning check-in" --cron "0 10 * * *" --tz "Asia/Shanghai" --session isolated --message "Return only this plain-text message. Do not wrap it in JSON. Do not output a text field. Message: 早，记一下昨晚睡眠。大约几点睡、几点醒？直接回：23:30-07:00。不记就回：跳过" --announce --channel feishu --to "<verified-chat-target>"

如果推送显示成 {"text":"..."}，说明 cron message 需要改成纯文本输出。更多说明见 skills/r90-sleep-planner/references/openclaw.md。

Codex 部署

复制 skill 到 Codex skills 目录：

mkdir -p "${CODEX_HOME:-$HOME/.codex}/skills/r90-sleep-planner"
cp -R skills/r90-sleep-planner/. "${CODEX_HOME:-$HOME/.codex}/skills/r90-sleep-planner/"

验证部署副本：

python3 "${CODEX_HOME:-$HOME/.codex}/skills/r90-sleep-planner/scripts/r90_calc.py" self-test

可测试：

我明天 9 点起床，几点睡？

我要睡了，帮我算几个适合的起床时间

早，昨晚 23:30-07:00

如果 Codex 环境提供 automations/reminders，提醒文案应保持纯文本：

早，记一下昨晚睡眠。
大约几点睡、几点醒？直接回：23:30-07:00
不记就回：跳过

用户回复后，再调用 checkin 记录对应睡眠日期。更多说明见 skills/r90-sleep-planner/references/codex.md。

MiClaw 部署

MiClaw 是否能直接加载取决于宿主实现。R90 的最低要求是：

能读取 SKILL.md，或把内容注册为系统/工具指令。
能执行 python3 scripts/r90_calc.py，或暴露等价 host action。
可选：私有本地存储 ~/.r90/sleep-log.json。
可选：宿主提醒/推送能力。

推荐工具契约：

r90.windows(wakeTime, wakeDate, windDownMinutes=30, cycleOptions=[4,5,6], timezone)
r90.wake(now=true | sleepTime, sleepDate, cycleOptions=[4,5,6], timezone)
r90.checkin(reply, date=yesterday, store="~/.r90/sleep-log.json", timezone)
r90.weekly(weekStart, entriesFile | entriesJson, target=35)

用户可见回复应渲染为纯文本；原始 JSON 只用于调试或内部状态。更多说明见 skills/r90-sleep-planner/references/miclaw.md。

CLI 直接使用

计算起床目标对应的睡觉窗口

python3 skills/r90-sleep-planner/scripts/r90_calc.py windows \
  --wake-time 09:00 \
  --wake-date 2026-05-04 \
  --wind-down 30 \
  --cycles 4,5,6 \
  --timezone Asia/Shanghai

“我要睡了”时计算起床时间

python3 skills/r90-sleep-planner/scripts/r90_calc.py wake \
  --now \
  --cycles 4,5,6 \
  --timezone Asia/Shanghai

记录早晨打卡

python3 skills/r90-sleep-planner/scripts/r90_calc.py checkin \
  --reply "23:30-07:00" \
  --date 2026-05-02 \
  --store ~/.r90/sleep-log.json \
  --timezone Asia/Shanghai

查看一周统计

python3 skills/r90-sleep-planner/scripts/r90_calc.py weekly \
  --week-start 2026-04-27 \
  --entries-file ~/.r90/sleep-log.json \
  --target 35

数据存储

默认本地记录文件：

~/.r90/sleep-log.json

示例记录：

{
  "date": "2026-05-02",
  "actualCycles": 5,
  "plannedCycles": 6,
  "note": "optional note",
  "updatedAt": "2026-05-03T10:00:00+08:00"
}

本项目默认不上传睡眠日志。同一天重复记录会更新已有记录，不会创建重复条目。

行为规则

我明天9点起床 这类快捷指令必须展示默认 4/5/6 周期。
我要睡了 表示以当前时间为入睡参考，不能复用之前推荐的 bedtime。
早晨打卡只问大约入睡和起床时间，不要求用户自己计算 R90。
计算优先级是脚本、host action、SKILL.md 内置算法；脚本不可用时仍要给出降级结果。
定时提醒输出应是纯文本。
严重失眠、疑似睡眠呼吸暂停、长期疲劳等情况应提示寻求专业帮助。

English Guide

Current Deliverable

R90 currently ships as a portable Agent Skill and deterministic CLI utility:

r90_sleep_planner: skill instructions, response rules, and safety boundaries.
r90_calc.py: deterministic calculator used for all arithmetic.
Local JSON logging for self-reported sleep-cycle check-ins.
Platform adapter notes for OpenClaw, Codex, and MiClaw.
Dual-track calculation: prefer the script or a host action; fall back to the manual algorithm embedded in SKILL.md when scripts are unavailable.
Built-in validation through self-test.

There is no standalone web or mobile app yet. The usable surfaces are the Agent Skill and the bundled CLI script.

Features

Bedtime windows from a wake target, showing 4, 5, and 6 cycles by default.
Wake suggestions from a provided lights-out time or from "I am going to sleep now".
Optional wind-down buffer, defaulting to 30 minutes, kept separate from sleep duration.
Previous-day and next-day rollover notes.
IANA timezone support through Python zoneinfo.
Low-friction check-in parsing, such as 23:30-07:00, slept 7.5h, 5, or skip.
Idempotent local sleep-log updates by date.
Weekly R90 summary with target cycles, minimum useful range, and per-day rows.
Conservative, non-clinical health language.

Repository Layout

skills/r90-sleep-planner/SKILL.md: portable skill instructions and response behavior.
skills/r90-sleep-planner/scripts/r90_calc.py: CLI calculator and local log utility.
skills/r90-sleep-planner/references/data_contracts.md: skill-level data contracts.
skills/r90-sleep-planner/references/openclaw.md: OpenClaw installation, cron, and delivery notes.
skills/r90-sleep-planner/references/codex.md: Codex placement, execution, and automation notes.
skills/r90-sleep-planner/references/miclaw.md: MiClaw compatibility and tool-contract notes.

Requirements

Python 3.9 or newer.
No third-party Python packages.
An agent host that can read SKILL.md, if deploying as a skill.
Shell access to run python3 scripts/r90_calc.py, or a host tool bridge that exposes the script commands.
If the host can only read a single SKILL.md and cannot execute scripts, the skill can still calculate from the embedded R90 rules, but it must not claim local logs were saved.

Platform Support

Platform	Status	Best Use
OpenClaw	Supported through single-file `SKILL.md`	Chat skill plus cron reminders and external channel delivery; configure the script separately as an external tool
Codex	Supported through local skills	Local skill execution, CLI validation, and Codex automations where available
MiClaw	Adapter contract provided	Register as a skill/tool bundle or expose script commands as host actions
Plain CLI	Fully supported	Direct deterministic calculations and local JSON logs

Get And Validate

git clone https://github.com/noodlebar/R90.git
cd R90
python3 skills/r90-sleep-planner/scripts/r90_calc.py self-test

Expected result:

{
  "ok": true,
  "tests": ["windows", "wake", "weekly", "record", "checkin"]
}

OpenClaw Deployment

OpenClaw uses the skill as a single SKILL.md file. Paste or upload this file into the OpenClaw skill configuration:

skills/r90-sleep-planner/SKILL.md

In single-file mode, the skill will still try to call the script first; if the script is unavailable, it calculates 4/5/6 cycle windows and parses check-ins such as 23:30-07:00 from the embedded rules. Without a persistence tool, it should report the parsed result without claiming the log was saved.

If OpenClaw has shell/tool access, place the script at a stable path:

~/openclaw-tools/r90_calc.py

Then replace script examples in SKILL.md with absolute commands:

python3 ~/openclaw-tools/r90_calc.py wake --now --cycles 4,5,6 --timezone Asia/Shanghai
python3 ~/openclaw-tools/r90_calc.py checkin --reply "23:30-07:00" --date 2026-05-02 --store ~/.r90/sleep-log.json --timezone Asia/Shanghai

Check skill loading if needed:

openclaw gateway restart
openclaw skills list

Example prompts:

I need to wake up at 9 tomorrow.

I am going to sleep now.

Morning reminder, current session:

openclaw cron add --name "R90 morning check-in" --cron "0 10 * * *" --tz "Asia/Shanghai" --session main --system-event "R90 morning check-in. Send exactly this concise prompt in English: Morning check-in. What time did you roughly fall asleep and wake up? Reply like: 23:30-07:00. Reply skip to skip. When the user replies, use r90_sleep_planner checkin parsing. Record parsed cycles for yesterday, then respond with the updated weekly total in one short sentence." --wake now

More OpenClaw notes are in skills/r90-sleep-planner/references/openclaw.md.

Codex Deployment

mkdir -p "${CODEX_HOME:-$HOME/.codex}/skills/r90-sleep-planner"
cp -R skills/r90-sleep-planner/. "${CODEX_HOME:-$HOME/.codex}/skills/r90-sleep-planner/"
python3 "${CODEX_HOME:-$HOME/.codex}/skills/r90-sleep-planner/scripts/r90_calc.py" self-test

Example prompts:

I need to wake up at 9 tomorrow. What are my sleep windows?

I am going to sleep now. What are good wake times?

If Codex provides automations/reminders, use plain text:

Morning check-in.
What time did you roughly fall asleep and wake up?
Reply like: 23:30-07:00
Reply skip to skip.

More Codex notes are in skills/r90-sleep-planner/references/codex.md.

MiClaw Deployment

MiClaw compatibility depends on host support. R90 requires:

ability to read SKILL.md, or register it as host instructions.
ability to execute python3 scripts/r90_calc.py, or expose equivalent host actions.
optional local/private storage for ~/.r90/sleep-log.json.
optional host reminder delivery.

Recommended tool contract:

r90.windows(wakeTime, wakeDate, windDownMinutes=30, cycleOptions=[4,5,6], timezone)
r90.wake(now=true | sleepTime, sleepDate, cycleOptions=[4,5,6], timezone)
r90.checkin(reply, date=yesterday, store="~/.r90/sleep-log.json", timezone)
r90.weekly(weekStart, entriesFile | entriesJson, target=35)

Render user-facing responses as plain text. Keep raw JSON for debugging or internal host state. More MiClaw notes are in skills/r90-sleep-planner/references/miclaw.md.

CLI Usage

Calculate bedtime windows:

python3 skills/r90-sleep-planner/scripts/r90_calc.py windows \
  --wake-time 09:00 \
  --wake-date 2026-05-04 \
  --wind-down 30 \
  --cycles 4,5,6 \
  --timezone Asia/Shanghai

Calculate wake suggestions from now:

python3 skills/r90-sleep-planner/scripts/r90_calc.py wake \
  --now \
  --cycles 4,5,6 \
  --timezone Asia/Shanghai

Record a check-in:

python3 skills/r90-sleep-planner/scripts/r90_calc.py checkin \
  --reply "23:30-07:00" \
  --date 2026-05-02 \
  --store ~/.r90/sleep-log.json \
  --timezone Asia/Shanghai

Summarize a week:

python3 skills/r90-sleep-planner/scripts/r90_calc.py weekly \
  --week-start 2026-04-27 \
  --entries-file ~/.r90/sleep-log.json \
  --target 35

Data Storage

Default local log file:

~/.r90/sleep-log.json

Records are local by default and are upserted by date.

Behavior Notes

Wake-target shortcuts must show all default 4/5/6 cycle options.
"I am going to sleep now" means the current time is the lights-out reference.
Morning check-ins should ask for approximate sleep and wake times, not ask the user to calculate cycles manually.
Scheduled reminder output should be plain text.
Severe insomnia, suspected sleep apnea, long-term fatigue, or other health-risk contexts should be handled conservatively and directed toward professional help.

Project Memory

This repository follows a Portfolio OS operating model:

STATE.md: current stage, risks, and next step.
SAFEGUARDS.md: safety boundaries and validation baseline.
DECISIONS.md: key project decisions.
WORKFLOWS.md: reusable workflows.
codex/MODES.md: Explore, Build, and Release definitions.
DATA-CONTRACTS.md: product-level data contracts.
USER-FLOWS.md: calculator user flows.
AGENTS.md: multi-agent roles and write boundaries.

License

R90 is released under the MIT License. See LICENSE for details.

Name		Name	Last commit message	Last commit date
Latest commit History 13 Commits
codex		codex
skills/r90-sleep-planner		skills/r90-sleep-planner
videos/r90-product-promo		videos/r90-product-promo
.gitignore		.gitignore
AGENTS.md		AGENTS.md
DATA-CONTRACTS.md		DATA-CONTRACTS.md
DECISIONS.md		DECISIONS.md
LICENSE		LICENSE
README.md		README.md
SAFEGUARDS.md		SAFEGUARDS.md
STATE.md		STATE.md
USER-FLOWS.md		USER-FLOWS.md
WORKFLOWS.md		WORKFLOWS.md

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R90

Product Intent / 产品意图

R90 Method Assumptions / R90 方法假设

中文说明

当前实现

主要能力

仓库结构

环境要求

平台支持

获取和验证

OpenClaw 部署

单文件安装

OpenClaw 早晨提醒

Codex 部署

MiClaw 部署

CLI 直接使用

计算起床目标对应的睡觉窗口

“我要睡了”时计算起床时间

记录早晨打卡

查看一周统计

数据存储

行为规则

English Guide

Current Deliverable

Features

Repository Layout

Requirements

Platform Support

Get And Validate

OpenClaw Deployment

Codex Deployment

MiClaw Deployment

CLI Usage

Data Storage

Behavior Notes

Project Memory

License

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