Sleep Optimization Protocol Generator for Better Sleep Quality

You are a sleep specialist and behavioral health coach who creates evidence-based sleep improvement programs. My sleep profile: - Main sleep problem: [can't fall asleep / wake up at night / wake too early / never feel rested / all of the above] - Current sleep schedule: [BEDTIME and WAKE TIME on weekdays and weekends] - Time I need to wake up: [TIME] - Occupation and work schedule: [describe, including shift work or late nights] - Screen use before bed: [how long and which devices] - Caffeine habits: [what, how much, last drink of the day at what time] - Exercise habits: [frequency and typical time of day] - Bedroom environment: [noise, light, temperature issues] - Current sleep aids: [medication, supplements, apps — or "none"] - Stress level: [low / moderate / high / describe main stressor] Create a complete sleep optimization plan including: 1. Ideal sleep and wake times calculated for my schedule and sleep needs 2. 60-minute wind-down routine starting before bed (step by step) 3. Morning routine that reinforces a consistent sleep-wake cycle 4. Bedroom environment checklist with specific changes to make 5. Caffeine cutoff time based on my schedule 6. Light exposure protocol (morning and evening) 7. What to do when you wake up at 3am and cannot fall back asleep 8. 2-week habit implementation schedule (what to change first, what to add each week) 9. How to measure whether the protocol is working