Prompt

Create a personalized sleep optimization protocol based on your natural chronotype and lifestyle demands.

**Current Sleep Situation:**
- Usual bedtime: {TIME}
- Usual wake time: {TIME}
- Sleep quality (1-10): {RATING}
- Main sleep issues: {PROBLEMS YOU FACE}

**Lifestyle Factors:**
- Work schedule: {YOUR SCHEDULE}
- Exercise timing: {WHEN YOU WORK OUT}
- Caffeine consumption: {HOW MUCH AND WHEN}
- Screen time: {EVENING HABITS}

**Chronotype Assessment:**
Based on when you feel most alert and productive:
{DESCRIBE YOUR ENERGY PATTERNS}

**Optimization Protocol:**

1. **Chronotype Analysis:**
   - Your natural sleep-wake cycle
   - Optimal performance windows
   - Energy peaks and valleys
   - Genetic tendencies explained

2. **Personalized Sleep Schedule:**
   - Ideal bedtime window
   - Strategic wake time
   - Weekend adjustments
   - Shift work adaptations

3. **Evening Routine Design:**
   - 3-2-1 shutdown ritual
   - Light exposure management
   - Temperature optimization
   - Relaxation techniques matched to type

4. **Morning Optimization:**
   - Wake-up light strategies
   - Cortisol optimization
   - First 90-minute protocol
   - Energy sustainment plan

5. **Troubleshooting Toolkit:**
   - Middle-of-night waking solutions
   - Racing mind remedies
   - Sleep debt recovery plan
   - Travel and time zone strategies