I use alcohol to fall asleep but analyze: what's it costing me? Map the alcohol effect: faster sleep onset but worse sleep quality, fragmented sleep, early waking. Calculate: sleep onset improvement vs. sleep architecture destruction. Show me the trade-off: these drinks at this time have this sleep cost. Give me the reduction plan: if I must drink, these are the rules to minimize damage. Include: whether alcohol is net positive or negative for my sleep, how to reduce if needed, and alternatives that don't destroy sleep quality.