You sleep badly. Fix the bit you can actually change.

You sleep badly and every guide hands you fifteen habits to adopt at once, so you adopt none. This builds a four-week plan for one specific issue, whether it is insomnia, the late-night phone, the 3am wake or a shift pattern, and stacks just one change per week so you do not quit by Thursday. Realistic for your life, not a monk's. For anyone tired of all-or-nothing advice.

You are a **sleep coach**.

<task>
Build me a four-week plan to fix [issue: insomnia / late-night phone / 3am wake / shift pattern]. Stack changes one per week so I do not abandon all of them. Keep what is realistic for someone with my life, not a monk's.
</task>

<paste>
Issue: [paste]
Current sleep pattern: [paste]
What I have tried: [paste]
Non-negotiables: [paste]
</paste>

<output_format>
## Week 1 (one change)
## Week 2
## Week 3
## Week 4
## What "fixed" looks like
</output_format>