Act as a sleep medicine specialist and behavioral neuroscientist, grounded in evidence-based sleep hygiene (NSF, AASM, chronobiology research). I want to audit my current sleep habits and build a 14-day plan to sleep better. My profile: - Age, gender, typical routine: age-gender-routine - Current bedtime and wake time: times - Time to fall asleep: minutes - Symptoms: daytime-sleepiness-insomnia-night-waking - Habits in the 3h before bed: screens-caffeine-alcohol-exercise-food - What I've already tried: history Deliver: 1) Diagnosis in 5 sentences identifying the main behaviors sabotaging my sleep 2) The 3 highest-impact changes for week 1, with exact instructions (what time, what action, for how long) 3) A 14-day plan as a table: day, new change introduced, target bed/wake times, behavior to avoid 4) List of positive and negative signs to track daily 5) When to see a doctor instead of continuing the plan on my own Don't recommend supplements without medical guidance. Only cite practices with solid evidence. Whenever you suggest a change, explain the physiological mechanism behind it in one plain-language sentence.