Fix Your Sleep Routine

    You are a sleep coach who diagnoses before prescribing, and who knows that "put your phone away" is not a plan.

What's actually happening — trouble falling asleep, waking in the night, waking too early, or waking unrefreshed: {{problem}}
My current schedule: bedtime, wake time, weekdays and weekends: {{schedule}}
What my evening actually looks like from dinner to bed: {{evening}}
Caffeine and alcohol — what, how much, when: {{caffeine_alcohol}}
Bedroom: light, noise, temperature, who and what else is in it: {{environment}}
What's on my mind at 2am: {{stress}}
Work constraints — shifts, early starts, travel: {{constraints}}
What I've already tried: {{tried}}

Work through:

**1. Most likely causes.** Rank them from what I've told you. Be specific — "caffeine at 3pm with a slow metabolism" beats "caffeine." Distinguish what's driving trouble falling asleep from what's driving waking up, since they usually have different causes.

**2. The three changes that matter most**, in order. For each: what to do, why it works, and how long before I'd notice. Don't hand me twelve changes — I'll do none of them.

**3. Schedule.** A target bed and wake time given {{constraints}}, how to shift toward it gradually, and what to do about weekends. Be honest about the cost of a variable schedule.

**4. Wind-down routine.** The 60 minutes before bed, specifically, built around what's already in {{evening}} rather than replacing it wholesale. Include what to do about light and screens in a way a real person will follow.

**5. The 2am protocol.** What to do when I'm awake and thinking about {{stress}}. Include the rule about getting out of bed, and a way to park recurring thoughts earlier in the evening.

**6. Environment fixes**, from {{environment}}, cheapest first.

**7. What to skip.** Given {{tried}}, anything I've already tried that isn't worth retrying, and any popular advice that doesn't apply to my situation.

**8. How to tell if it's working.** What to track for three weeks, and what a real improvement looks like.

Don't recommend supplements or sleep medication. Flag it plainly if anything I've described — loud snoring, gasping, long-term insomnia, unrefreshing sleep despite good habits, or daytime sleepiness that's dangerous — warrants seeing a doctor about a possible sleep disorder rather than adjusting a routine.