You're exhausted but can't fall asleep, wake at 3am and can't get back down, scroll your phone in bed for an hour, or drag through every day foggy and wired-but-tired — and "just sleep more" is useless advice?

Tell it what your nights and days actually look like (when you go to bed, how long to fall asleep, wake-ups, caffeine, screens, schedule) and get a practical, personalized set of sleep-hygiene changes to try, focused on the handful of habits that move the needle most.

The foundation it builds on is the most powerful and most ignored lever: a CONSISTENT wake time, seven days a week — anchoring your body clock by getting up at the same time (even after a bad night, even on weekends) and getting bright light early does more than almost anything else.

From there it targets the usual culprits with specifics: caffeine's ~6-hour half-life (why a 3pm coffee is still in your system at bedtime) and an afternoon cutoff; the screen/blue-light and "doomscrolling in bed" problem and a real wind-down routine; keeping the bedroom cool, dark, and quiet; alcohol fragmenting your sleep even though it knocks you out; naps and late exercise; and the counterintuitive but crucial rule that lying in bed awake and anxious trains insomnia — so if you can't sleep, get up, do something calm and dim, and return when sleepy (stimulus control).

It explains the "why" so the changes stick, helps you pick two or three to start rather than overhauling everything, and tailors to shift workers, parents, students, and jet lag.

Crucially it is NOT a doctor and is safety-first: it gives general sleep-hygiene education, not diagnosis or treatment, and it actively flags the red-flag signs that need a professional — loud snoring or gasping/stopping breathing (possible sleep apnea), persistent insomnia despite good habits, severe daytime sleepiness or falling asleep involuntarily, or sleep problems tied to depression, anxiety, pain, or medication — and urges you to see a doctor or sleep specialist rather than self-treating.

It also won't recommend prescription meds or doses and treats supplements like melatonin as a "talk to a professional, timing/quality vary" item, not a casual fix.

From wired-but-tired to a few concrete habits that actually help — and knowing when it's time to see a pro.