Sleep

Bedtime routines, caffeine timing, and the gut–sleep connection.

• A 30-Minute Wind-Down Routine for Better Sleep — A simple, timed 30-minute wind-down routine that helps you slow down before bed, with three steps you can keep every night.
• How Sleep and Gut Health Affect Each Other — The two-way, association-level link between sleep and gut health, what the research actually shows, and the daily habits that support both.
• When to Stop Drinking Caffeine Before Bed — How to work a caffeine stopping time back from your own bedtime, using caffeine's half-life and an honest account of individual variation.