In the Morning
Once the sun starts coming up, go outside (barefoot no the Earth is perfect even in cold weather). Retinal stimulation sets your circadian rhythm.
Nighttime Ritual - Returning the Body to Night
A gentle unwinding of light, sound, and thought.
This ritual follows the sun and signals safety to the nervous system.
Cover all small indicator lights (electronics, chargers) with black electrical tape
At Sundown - Prepare the Space
-
Close blackout curtains as daylight fades
-
Turn off overhead lighting
-
Switch to one low incandescent side-table lamp only
-
Set humidifier if the air is dry
The room becomes cave-like, warm, and still.
2+ Hours after Dinner - Release & Digest
-
Eat dinner early on a regular basis. Ideally, 4+ hours before bed.
-
Triphala — bowel motility and clearing
Digestion slows. The body begins to turn inward.
Nightfall - Slow the Mind
-
No phone or screens
-
Candlelight, safely
-
Gentle, repetitive activities only:
-
knitting
-
folding laundry
-
journaling by hand
-
quiet reading
-
Nothing stimulating. Nothing urgent.
Warming Phase
-
Warm bath or heated blanket. Warmth signals safety and prepares the body for sleep.
-
Phone placed in the living room
-
Bedroom becomes a screen-free sanctuary
Before Sleep - Nightfall "Potion"
-
Magnesium - muscle relaxation, nervous system calm
-
Glycine - parasympathetic activation, deep sleep support
-
Melatonin -
Lights Out
-
Complete darkness
-
Cool (<66 degrees) quiet room
-
Body aligned with the sun
The watch is over.
The nervous system stands down.
Restorative sleep arrives naturally.