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Mastering
Sleep

The Science of Recharge

System Status

We spend 33% of our lives asleep, yet most of us are chronically tired. Why?

ENTER THE VOID →

Why do we sleep?

It's a war between two forces.

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Process C: The Clock

Your Circadian Rhythm. It wants you awake when the sun is up and asleep when it's dark. It relies entirely on LIGHT signals entering your eyes.

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Process S: The Pressure

Adenosine builds up in your brain every minute you are awake. It's like a "Sleep Hunger."

The Coffee Trap ☕

Caffeine doesn't remove Adenosine; it just blocks the receptor. When the caffeine wears off, all that built-up sleepiness hits you at once (The Afternoon Crash).

The Formula

The 10-3-2-1-0 Method for perfect rest.

10
Hours before bed No more Caffeine. (It has a 5-7 hour half-life!)
3
Hours before bed No more Food/Alcohol. Digestion keeps core temp high.
2
Hours before bed No more Work. Cortisol needs to drop now.
1
Hour before bed No Screens (Blue Light). It destroys Melatonin.
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The Snooze Button Never use it. It fragments REM sleep.

Light Mastery

Light is a drug. Dosage matters.

☀️ Morning: Blast It

View sunlight outdoors within 30-60 mins of waking. This sets your neural timer for sleep 16 hours later.

Through window = 50x less effective.

🌑 Evening: The Cave

Artificial light after sunset suppresses Melatonin.

  • 💡Dim overhead lights. Use floor lamps.
  • 📱Phone: Grayscale mode + Night Shift.
  • 🕯️Candlelight contains no blue spectrum.
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The "Lux" Paradox
Tap ?

Thermal Trigger

To sleep, you must cool down.

18.3°C
Ideal Bedroom Temp
(65° Fahrenheit)
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Why Cold?

Your core body temperature needs to drop by ~1°C to initiate sleep. If it's too hot, your brain stays alert.

The Warm Bath Hack

Taking a hot shower/bath before bed actually cools you down. Blood rushes to skin surface, releasing core heat.

Sweet Dreams

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Morning Light View sun within 60 mins of waking.
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Caffeine Curfew Stop 10 hours before bed.
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Digital Sunset No screens 1 hour before sleep.