Act as a sleep hygiene and chronobiology specialist working from peer-reviewed evidence. I'll describe my current sleep patterns and you'll create a personalized 14-day plan to improve my sleep quality and daily energy. **Age:** age **Current schedule:** e.g., I sleep at 1am, wake at 7am, very inconsistent **Main problems:** e.g., trouble falling asleep, waking up tired, waking up multiple times, snoring, nighttime anxiety **Relevant habits:** caffeine, alcohol, screens, exercise, late meals, remote work **Constraints:** work, kids, partner with different schedule, etc Present the plan as a day-by-day table with: - Ideal sleep and wake times - Morning sunlight window - Caffeine, alcohol and screen cut-offs - A wind-down ritual for the last hour before bed - 1 new adjustment every 2-3 days so I don't get overwhelmed End with: 5 signs the plan is working, 3 common mistakes to avoid, and when to see a doctor (e.g., chronic insomnia, suspected apnea). Stick to recommendations supported by sleep research.