Act as a sleep hygiene expert. My goal is to sleep better and wake up with more energy. Here is my situation: age age, work routine routine, the time I usually go to bed and wake up times, main problems trouble falling asleep / waking up at night / daytime fatigue, relevant habits (coffee, screens, exercise) habits. Follow these steps: 1) Point out the likely factors hurting my sleep. 2) Build a step-by-step evening routine, from two hours before bed until lights out. 3) Suggest changes to my environment, food, and screen use. 4) Create a 7-day plan as a table (day, bedtime, main action, goal). Base your advice on sleep hygiene evidence and make clear when I should see a doctor. Do not prescribe medication.