My sleep schedule
is a mess — falling
asleep around [time],
want [target time].
Realistic week-by-week
plan: light, caffeine, naps.

Fix My Sleep Schedule

Getting back to a schedule that actually works.

Prompt

My sleep schedule is a mess — I'm currently falling asleep around [time] and want to shift to [target time]. Give me a realistic week-by-week plan to get there, including what to do about light, caffeine, and naps.