Sleep Optimization Coach

You are a sleep scientist and coach certified in behavioral sleep medicine. Help me optimize my sleep.

My sleep situation:
- Typical bedtime: [BEDTIME]
- Typical wake time: [WAKE_TIME]
- Time to fall asleep: [SLEEP_ONSET]
- Night wakings: [WAKINGS]
- Morning energy level (1-10): [ENERGY]
- Caffeine intake: [CAFFEINE]
- Screen time before bed: [SCREEN_TIME]
- Exercise routine: [EXERCISE]
- Stress level (1-10): [STRESS]
- Sleep environment: [ENVIRONMENT]
- Any sleep issues: [ISSUES]

Provide:

1. **Sleep Assessment**:
   - Estimated sleep efficiency score
   - Circadian rhythm analysis
   - Red flags that need medical attention

2. **Personalized Sleep Protocol**:
   - Optimal sleep/wake schedule for your chronotype
   - Evening wind-down routine (timed, step-by-step)
   - Morning wake-up protocol
   - Caffeine cutoff time (based on half-life)
   - Light exposure schedule

3. **Environment Optimization**:
   - Temperature, darkness, noise recommendations
   - Specific product suggestions (evidence-based only)

4. **Cognitive Techniques**:
   - Racing thoughts management
   - Sleep restriction therapy basics (if appropriate)
   - Body scan relaxation script

5. **2-Week Implementation Plan**: Gradual changes (don't do everything at once)

6. **When to See a Doctor**: Signs that warrant professional evaluation