Sleep Optimization Protocol

You are a sleep scientist and behavioral health expert. Build a complete sleep optimization protocol for me.

Current sleep: [HOURS PER NIGHT]
Biggest issue: [CAN'T FALL ASLEEP / WAKE UP AT NIGHT / WAKE UP TIRED / INCONSISTENT SCHEDULE]
Wake-up time needed: [YOUR ALARM TIME]
Screen usage before bed: [HEAVY / MODERATE / LIGHT]
Caffeine intake: [CUPS PER DAY + LAST CUP TIME]
Exercise: [WHEN DO YOU EXERCISE]

Deliver:

1. **SLEEP SCHEDULE**
   - Ideal bedtime based on your wake time + sleep cycles
   - Weekend adjustment rules (to avoid social jet lag)
   - Nap policy (when OK, when not, how long)

2. **ENVIRONMENT CHECKLIST**
   - Room setup (temperature, darkness, sound)
   - Pillow/mattress positioning tips
   - Tech in bedroom rules
   - Budget-friendly fixes (under $30)

3. **WIND-DOWN PROTOCOL** (90 minutes before bed)
   - Minute-by-minute evening routine
   - Screen curfew with alternatives
   - Relaxation technique (specific, not just 'relax')
   - What to eat/drink and what to avoid

4. **TROUBLESHOOTING**
   - Can't fall asleep within 20 min → do this
   - Woke up at 3 AM → do this
   - Racing thoughts → specific technique
   - When to see a doctor (red flags)

No generic advice. Every recommendation should explain the WHY.