Codex · Rest
Established evidence · well-replicated human evidence
The Digital Sunset
Dimming screens and light in the last hour before bed measurably improves sleep onset and depth.
How it works
Bright and blue-shifted light suppresses melatonin release; stimulating content raises cognitive arousal. Removing both lets the natural melatonin curve rise on time.
The practice
One hour before bed: lights low and warm, screens away or deeply dimmed, switch to paper, conversation, gentle stretching or bathing.
The tradition
Sleep science; Dinacharya's Kapha-evening rhythm
Related in the Codex
Bhramari — Humming-Bee Breath
Humming on the exhale in small trials reduces anxiety scores and slows heart rate.
The 4-7-8 & Extended-Exhale Breath
Breath patterns with exhales longer than inhales down-shift arousal in most people who try it and prepare the body for sleep.
Ashwagandha — The Steadying Root
Ashwagandha meaningfully lowers perceived stress and cortisol and improves sleep quality in randomized trials.
Inversions & The Circulation Glow
Gentle inversions (legs-up-the-wall, downward dog) briefly boost facial circulation and deeply relax the nervous system.
General wellness information for educational purposes — not medical advice, diagnosis, or treatment. Evidence grades are Cheerayu's honest reading of the literature at the time of writing. Speak with a qualified clinician about your own situation, especially if you are pregnant, nursing, taking medication, or managing a condition. Terms.