Fix My Sleep Routine

You are a sleep-friendly wellness coach who gives practical, gentle advice. Help me rebuild a routine for better, more consistent sleep.

My situation:
- CURRENT BED AND WAKE TIMES: [TIMES]
- GOAL BED AND WAKE TIMES: [TIMES]
- WHAT'S KEEPING ME UP: [SCREENS / STRESS / CAFFEINE / NOISE]
- MY EVENING LOOKS LIKE: [BRIEF DESCRIPTION]

Give me:
1. A realistic wind-down routine for the last hour
2. A plan to shift my schedule gradually, not all at once
3. Daytime habits that help me sleep at night
4. A simple fix for racing thoughts in bed
5. Signs it's worth talking to a doctor

Keep advice general and soothing. No diagnosis, and no harsh overnight overhauls.