Sleep Hygiene Improvement Plan

Help me improve my sleep hygiene.

My current sleep situation:
- Typical bedtime: [time]
- Typical wake time: [time]
- How long it takes to fall asleep: [minutes]
- Night wakings: [frequency and duration]
- Sleep quality rating: [1-10]
- How I feel upon waking: [refreshed/groggy/exhausted]

Current habits:
- Screen use before bed: [describe]
- Caffeine consumption: [amount and timing]
- Alcohol consumption: [amount and timing]
- Exercise: [type and timing]
- Bedroom environment: [temperature, light, noise, etc.]
- Evening routine: [what you typically do]
- Stress/anxiety at night: [level and what you worry about]

Constraints:
- Schedule flexibility: [flexible/somewhat fixed/very fixed]
- Living situation factors: [partner/kids/roommates/noise/light]
- Work schedule: [standard/shift work/variable]

Please create a comprehensive sleep improvement plan:

1. **Sleep Environment Optimization**
   - Changes to bedroom setup
   - Technology boundaries
   - Creating sleep cues

2. **Evening Routine Redesign**
   - Ideal timeline before bed
   - Wind-down activities
   - Things to avoid and when

3. **Daytime Habits That Affect Sleep**
   - Caffeine and alcohol guidelines
   - Exercise timing
   - Light exposure
   - Napping rules

4. **Racing Mind Solutions**
   - Pre-sleep worry processing
   - Relaxation techniques for bed
   - What to do when you can't sleep

5. **Implementation Plan**
   - Week-by-week changes (not all at once)
   - How to track progress
   - When to seek additional help