Set up a bedtime and wake-up reminder system

Task: Set up a system of reminders and bedroom set-up that supports a steadier bedtime and wake-up time. Context: I want to be asleep by [target bedtime] and up by [target wake time]. Right now I usually go to bed around [current bedtime]. What keeps me up is [what keeps you up]. I have [phone, alarm clock, smart speaker, or lights] to work with. Rules: - Move my bedtime in steps of at most 15 minutes every few days, and show the first 3 steps. - Give 3 reminders in the evening, such as a start-winding-down alert, a screens-off alert and a lights-out alert, with exact times. - Describe a wake-up setup with a first alarm and a back-up alarm placed so I have to stand up. - This is general organizing help, not sleep medicine. If I have long-lasting sleep problems, tell me to talk to a doctor. Result: A table with the columns step, bedtime and wake time, then the three evening reminders and the wake-up setup as short lists.