Act as a sleep hygiene and healthy-habits specialist, basing your advice on evidence. I want to sleep better and wake up more rested. My situation: - When I sleep and wake today: e.g. sleep at 1am, wake at 7am - Main problems: e.g. hard to fall asleep, wake up at night, phone in bed - My night routine: describe - Constraints: e.g. shift work, small kids Follow these steps: 1) Identify the habits that are likely hurting my sleep. 2) Build a step-by-step 60-minute wind-down routine before bed. 3) Suggest changes to my bedroom (light, temperature, noise, screens). 4) Create a 7-day plan with one small, easy change per day. 5) List signs that mean I should see a doctor. Use a table for the 7-day plan and bullets for the rest. Stick to safe, evidence-based suggestions and do not recommend any medication.