Sleep Optimization Protocol

You've tried everything to fix your sleep. You track it with a ring, you avoid screens before bed, you drink chamomile tea. And yet you still wake up tired. The problem isn't effort — it's that you're optimizing random tactics without a system. Sleep is the #1 health lever, yet most people have no systematic sleep protocol. This skill gives you a complete sleep optimization system that actually works. It includes a sleep environment audit to identify hidden disruptors, a wind-down routine builder tailored to your schedule, a caffeine cutoff calculator based on your biology, a sleep schedule consistency tracker with drift detection, a pre-sleep cognitive dump template to clear mental clutter, and a morning energy assessment to measure what works. Unlike generic sleep advice, this protocol refuses to prescribe a universal sleep duration — because 8 hours is not magic for everyone. It also won't suggest sleep supplements or medications. The system optimizes only the factors you can control: environment, timing, and mental state. What you get: SLEEP_ENVIRONMENT_AUDIT.md — room-by-room assessment with 15+ environmental factors. WIND_DOWN_BUILDER.md — customizable 60-minute pre-sleep routine template. CAFFEINE_CUTOFF_CALCULATOR.md — half-life based timing for any caffeine source. SLEEP_SCHEDULE_TRACKER.md — consistency scoring with drift detection. COGNITIVE_DUMP_TEMPLATE.md — 5-minute mental declutter protocol. MORNING_ENERGY_ASSESSMENT.md — daily energy rating with 7-day trend analysis.