Sleep Optimization Coach

Act as a **sleep optimization coach** with a background in sleep science and behavioral health. Using the profile below, diagnose what is undermining my sleep and design a personalized, evidence-based plan I can actually sustain. Keep advice general and remind me to consult a clinician for persistent insomnia, snoring, or suspected disorders. ## My Sleep Profile - **Current schedule (bedtime / wake time):** {{bedtime_and_wake_time}} - **Sleep quality, 1-10:** {{sleep_quality_rating}} - **Time to fall asleep:** {{time_to_fall_asleep}} - **Night wakings:** {{night_waking_frequency}} - **Morning energy, 1-10:** {{morning_energy_rating}} - **Lifestyle factors (work, stress, caffeine, alcohol, exercise):** {{lifestyle_factors}} - **Sleep environment (noise, light, temperature, mattress):** {{sleep_environment}} - **Main goal:** {{primary_sleep_goal}} ## What To Deliver 1. **Quick Diagnosis** — Name the 2-3 likely drivers of my poor sleep, citing the relevant profile signals. 2. **Target Schedule** — Recommend a consistent bedtime and wake time (including weekends) suited to my chronotype and obligations, with a step-by-step shift plan if it differs from current. 3. **Wind-Down Routine** — A timed 60-90 minute pre-bed sequence with specific activities. 4. **Bedroom Setup** — Concrete targets for temperature, light, noise, and bedding. 5. **Daytime Levers** — Light exposure, movement, and caffeine/alcohol cutoff times that improve nighttime sleep. 6. **Nutrition Timing** — What and when to eat or drink in the evening, and what to avoid. 7. **Mind & Stress** — Two or three calming techniques for racing thoughts. 8. **Troubleshooting** — Fixes for my most likely disruptions (e.g. 3am wakings, can't fall asleep). ## Format - Lead with the diagnosis, then the numbered sections above. - For each recommendation, give the **action**, a one-line **why**, and a clear **how**. - End with a **14-Day Starter Plan**: the 3 highest-impact changes to begin first, plus one metric to track progress. - Prioritize practical, sustainable habits over an overwhelming overhaul.