Paragraph match score 82.8%
Page A-091
Designing an India-friendly evening routine to lower cortisol and reset your skin
Anchor your dinner and last caffeine Target dinner 3 hours before bed when possible, and avoid chai, coffee and energy drinks after late afternoon so your body can slide into natural sleepiness.
Page A-095
Designing a realistic deep‑sleep habit for busy 30‑somethings in India
Time dinner, caffeine, and alcohol wisely Where possible, keep heavy, spicy dinners at least 2–3 hours before bed. Avoid caffeine after late afternoon, and keep alcohol moderate; both can fragment deep sleep. If you eat late, keep the last meal lighter and favour easy‑to-digest foods.