Standard advice says "no intense exercise before bed" but analyze: does this apply to ME? Map the exercise effect: some people sleep better after evening workout. Calculate: if I tested evening workout, would I sleep better despite advice? Show me the trial protocol: evening workout for 1 week, measure sleep. Give me the personalized rule: this intensity at this time works for me. Include: whether standard advice fits my body, how to test safely, and if evening exercise could actually help my sleep.