Use this when your sleep has drifted and you want a gentle way back. It looks at your current habits and suggests small changes to try over a couple of weeks. It is not a treatment for sleep disorders.
I want to improve my sleep. Current bedtime and wake time: [TIMES] Main problem: [CAN'T FALL ASLEEP / WAKE UP OFTEN / TIRED IN THE MORNING] Habits: [CAFFEINE, SCREENS, EXERCISE, ETC.] Suggest a gentle 2-week plan with small steps, a simple evening wind-down routine, and changes to my bedroom setup. Explain why each step helps in one sentence. Tell me when trouble sleeping is a reason to talk to a doctor.
Tip: Change one or two things at a time and give each a week.
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