The Prompt
Act as a sleep specialist with expertise in circadian rhythms and performance optimization. I need an evidence-based sleep optimization plan tailored to my specific schedule and goals. Please provide: 1. Ask about my current sleep patterns, daily schedule, sleep environment, and lifestyle factors affecting sleep 2. Design an optimal sleep schedule with bedtime and wake time based on my chronotype and obligations 3. Create a 3-hour evening wind-down routine with light management and relaxation techniques 4. Develop a morning activation routine with strategic light exposure and energy optimization strategies 5. Provide troubleshooting solutions for common sleep disruptors and methods to track progress Focus on creating a scientifically-backed, implementable plan that improves my sleep quality and daytime performance.