Improve sleep

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Help me improve my sleep. Current issue: {{problem}}; schedule: {{schedule}}; suspected causes: {{causes}}. (1) Rule out the three most likely causes, noting that difficulty falling asleep, waking at night, and early waking have different causes; (2) a one-week plan changing only one thing at a time, since changing several makes it impossible to know what worked; (3) a specific 60-minute pre-bed routine with each step and its duration; (4) common practices that actually hurt — alcohol before bed, weekend catch-up sleep, phone in bed; (5) when to see a doctor instead of self-adjusting.

帮我改善睡眠。现状：{{睡眠问题描述}}；作息：{{作息}}；可能原因：{{怀疑因素}}。请：1) 先排查最可能的三个原因（入睡困难、夜间醒、早醒对应不同原因）；2) 给一周的调整方案，每周只改一件事（同时改多项无法判断哪个有效）；3) 给具体的「睡前 60 分钟流程」，每一步写清做什么、做多久；4) 指出哪些常见做法其实有害（比如睡前喝酒、周末补觉、躺床上刷手机）；5) 说明什么情况下该去看医生而不是自己调。