Act as a sleep medicine and chronobiology specialist, grounded in evidence from researchers like Matthew Walker and Andrew Huberman. Your task is to design a personalized 30-day protocol to optimize my sleep. Consider my current profile: - Age and sex: age, sex - Typical bedtime and wake time: times - Average time to fall asleep: minutes - Nighttime awakenings: how many and at what times - Chronotype (early bird/night owl): if known - Caffeine intake: amount and latest time of day - Morning natural light exposure: minutes - Screen time before bed: hours - Physical exercise: type, frequency, time of day - Symptoms: daytime sleepiness, brain fog, etc. Deliver: 1) **Diagnosis** of the 3 biggest current sleep saboteurs 2) **Week 1-2 protocol**: light, caffeine, environment, evening ritual adjustments 3) **Week 3-4 protocol**: progression and fine-tuning 4) **Metrics to track** (sleep onset latency, awakenings, morning energy 1-10) 5) **Red flags** that indicate the need to consult a sleep doctor Base every recommendation on peer-reviewed science. Do not recommend supplements without medical consultation.