Is your body clock working with your gut?

1. How consistent is your bedtime across a week? Within about 30 minutes Within an hour or so It varies a lot

Why we ask: Regularity turns out to predict more than duration in much of the sleep literature.

2. How long between your last food and sleep? Three hours or more One to three hours I eat right up to bedtime

Why we ask: Late eating pushes your metabolic day past your sleep, putting your gut and your clock out of step.

3. Do you get daylight in your first hour awake? Most days Sometimes Rarely

Why we ask: Morning light is the strongest anchor your circadian system has — and it sets the timing everything else follows.

4. Caffeine after 2pm? Never Sometimes Most days

Why we ask: Caffeine's half-life means an afternoon cup is still measurably present at bedtime for many people.

5. Do you wake up feeling restored? Usually Mixed Rarely Almost never

Why we ask: The subjective read is the one that matters most day to day.

6. Shift work or late screens? Neither Screens late most nights Shift or overnight work

Why we ask: Rotating shifts are the sharpest natural experiment we have in circadian disruption — and they show up in the microbiome.