In the evening, avoid high-stimulation brews and late caffeine.
A practical combo is warm tea + lower light + less screen load.
Consistency matters: keep the same evening ritual for 7–10 days.
Defines a caffeine cut-off window for people targeting sleep around 11 PM.
Adds 3 evening scenarios: post-stress day, post-workout, and late-work transition.
Explains brew-density control to reduce nighttime wakeups.
Includes a sleep checklist: tea, light, room temperature, screens, last meal timing.