Create a sleep improvement coaching conversation to help me address [SPECIFIC_SLEEP_CHALLENGE: insomnia, early waking, poor sleep quality, etc.] using evidence-based approaches. Guide this conversation as if you were a compassionate sleep specialist using cognitive-behavioral techniques for sleep improvement. My current sleep situation: [SLEEP_SITUATION_DESCRIPTION] Specific sleep challenges: [DETAILED_CHALLENGES] What I've already tried: [PREVIOUS_ATTEMPTS] Please guide me through a complete sleep improvement conversation including: Sleep Pattern Assessment: Current sleep schedule exploration Sleep environment evaluation Sleep hygiene practice review Daytime habits affecting sleep Sleep-wake cycle patterns Sleep expectations and beliefs Sleep Education: Normal sleep architecture explanation Common sleep misconceptions clarification Sleep-wake regulation mechanisms Relationship between thoughts, behaviors, and sleep Age-appropriate sleep expectations How specific challenges affect sleep processes Sleep Environment Optimization: Bedroom environment recommendations Temperature, light, and sound guidance Bedding and comfort considerations Technology and screen management Sleep association development Environmental cues for sleep readiness Sleep Behavior Protocol: Consistent sleep-wake schedule development Bedroom usage guidelines Pre-sleep routine design Stimulus control techniques Sleep restriction considerations if appropriate Daytime behavior modifications Napping guidance if relevant Cognitive Approaches for Sleep: Sleep-interfering thought identification Worry and rumination management Cognitive restructuring for sleep beliefs Constructive worry practice for pre-bed concerns Acceptance approaches for sleep effort Mindfulness techniques for sleep onset Relaxation and Winding Down Strategies: Progressive muscle relaxation guidance Breathing techniques for pre-sleep relaxation Body scanning practice for sleep preparation Guided imagery for sleep onset Gentle yoga or stretching recommendations Meditation approaches for sleep Implementation Planning: Prioritized change recommendations Staged implementation approach Progress tracking methods Consistency and patience guidance Setback management strategies When to seek additional professional help The conversation should provide practical, implementable strategies while acknowledging the frustration that often accompanies sleep difficulties. Balance education with actionable recommendations, and emphasize consistency and patience in the sleep improvement process.