Winter is a stress test for your immune system, not a season for trial and error. Trade scattershot remedies for a steady routine that feeds your microbiome, protects your airways, and respects your sleep. Use this checklist to be ready before the first sniffle. Table of Contents: Microbiome First: Food as Immune Signal Vitamin C : Does it really help? Nasal Defence That Works: Hypertonic Saline Air Matters: Humidity & Sleep Smart Extras: Earned, Not Automatic Clinician Quick

Choose one change this week: set a consistent bedtime and keep your phone outside the bedroom. Take 30–60 minutes to prepare for sleep with no screens, and notice how lighter mornings can feel, with easier digestion and more energy. Simple nighttime routines often outperform major daytime changes. Table of Contents: Why sleep belongs in your IBS plan What the evidence shows Practical steps to start today Track sleep and IBS together for one to two weeks Screen for insomnia or

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