#sleep.

Act as a Sleep Scientist. I am struggling with [Problem, e.g., falling asleep, staying asleep, waking up tired]. My current bedtime routine is [Routine]. Analyze my habits and provide: 1. A critique of my current routine. 2. 5 evidence-based changes to optimize my circadian rhythm. 3. Recommendations for environment (light, temperature, noise). 4. A 'Wind-Down' protocol for the 60 minutes before bed.

Act as a Wellness Consultant. Create a 90-minute 'Wind-Down' ritual to ensure deep sleep. 1. Time-stamped steps (e.g., T-90 mins: Stop blue light). 2. A low-stimulation activity list (e.g., reading, stretching). 3. A 'Brain Dump' journaling method to clear tomorrow's tasks. 4. A 'Deep Relaxation' technique (e.g., Yoga Nidra or Progressive Muscle Relaxation). 5. The ideal 'Bedroom Environment' checklist.

Act as a Chronobiologist. I am currently [Shift Worker/Jet Lagged/Night Owl] and want to align my body clock. Provide: 1. Specific times for 'First Light' exposure. 2. A caffeine 'Cut-off' time based on my desired bedtime of [Time]. 3. Meal timing strategy to align peripheral clocks. 4. Advice on using blue-light blockers or orange-tinted glasses. 5. A 48-hour 'Reset' protocol.