Complete Sleep Optimization Guide

Design a comprehensive sleep optimization protocol tailored to the following profile: - Current sleep issues: [racing thoughts/screen time/difficulty falling asleep/frequent waking/early waking/etc.] - Average sleep duration: [hours per night] - Work schedule: [regular/shift work/variable] - Chronotype: [morning lark/night owl/intermediate] - Lifestyle factors: [stress level/caffeine intake/exercise routine] - Bedroom environment: [temperature/light/noise conditions] - Current bedtime routine: [existing habits if any] Create a protocol that includes: **1. Daytime habits that impact nighttime sleep:** - Light exposure recommendations with timing - Caffeine and meal timing guidelines - Exercise timing and intensity considerations - Stress management techniques throughout the day **2. Evening wind-down routine (3 hours before bed):** - Screen time transition plan with blue light management - Cognitive techniques for racing thoughts: * Thought-stopping exercises * Journaling prompts * Mental rehearsal techniques - Physical relaxation progression - Optimal nutrition/supplements timing **3. Pre-sleep routine (1 hour before bed):** - Room environment optimization checklist - Relaxation techniques with step-by-step instructions - Breathing exercises with count patterns - Progressive muscle relaxation sequence **4. Sleep environment optimization:** - Temperature, lighting, and sound recommendations - Bedding and sleepwear guidelines - Technology placement and usage rules **5. Middle-of-night waking protocol:** - Techniques for returning to sleep - When to get up vs. stay in bed - Calm activity suggestions **6. Morning routine for better next-night sleep:** - Wake time consistency strategies - Light exposure protocol - Energy optimization without disrupting circadian rhythm Include scientific rationale for each recommendation and a 30-day implementation timeline with weekly milestones.