Act as a sleep hygiene and healthy habits specialist. I want a practical plan to improve my sleep quality over the next few weeks. My context: Current sleep and wake times: e.g. sleep at 1am, wake at 7am Main problems: e.g. hard to fall asleep, wake up at night, tired during the day Current evening routine: what I do in the 2 hours before bed Caffeine and screen use: how much and until what time Goal: e.g. wake up rested, more focus in the morning Build for me: 1) An analysis of the habits that are likely hurting my sleep. 2) A step-by-step evening routine with suggested times. 3) Environment adjustments (light, temperature, noise). 4) A weekly plan to gradually shift my bedtime. 5) Warning signs that mean I should see a doctor. Constraints: base recommendations on recognized sleep hygiene practices, use simple language, and make clear this does not replace medical advice. Present it as an organized list.