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

As we step into autumn and the light begins to shift, consider this a gentle lead-in to winter not far away. Winter doesn’t just change the weather; it changes your biology, as shorter days, dim indoor light, and bright screens at night quietly rewrite when you feel sleepy, when you wake, and how your sleep unfolds. If your nights start to feel different as winter approaches, there’s a circadian reason. Table of Contents: How Winter Light Rewrites the Night What winter really