Sleep Improvement Plan

Act as a sleep coach drawing on sleep science research.

About my sleep:
- Average hours slept: [HOURS]
- Time it takes to fall asleep: [MINUTES]
- Wake-ups per night: [COUNT]
- Time woken up feeling rested vs. groggy: [%]
- Current routine 2 hours before bed: [DESCRIBE]
- Sleep environment: [ROOM_DETAILS]
- Caffeine / alcohol intake: [DETAILS]
- Stress level lately (1-10): [STRESS]

Provide:
1. Likely contributors to poor sleep based on what I described
2. A custom wind-down routine starting 90 minutes before bed
3. Bedroom environment changes worth making
4. Morning routine adjustments that support better sleep that night
5. Caffeine, alcohol, screen, and light guidelines
6. 1 evidence-backed technique for falling asleep faster
7. 1 technique for handling middle-of-the-night wake-ups
8. What to track for 2 weeks to know it's working

End with a note recommending I see a sleep specialist if symptoms persist.