Shutdown Sequence: A Precision Pre-Bed Framework to Accelerate Sleep Onset (eBook, ePUB)
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System builders don't need pep talks-they need a procedure. Shutdown Sequence gives hobbyists a crisp, instrumented pre-bed framework that compresses time-to-sleep using controllable inputs and measurable checkpoints. Over twelve minutes you'll run a deterministic chain: photic taper with lumen and Kelvin targets, thermal drift via distal warming and core cooling, respiratory cadence programming (transitioning from 4-6-8 to slow nasal 6-0-6), proprioceptive loading, and a two-minute cognitive down-ramp that clears looping tasks. Each step specifies timing windows, intensities, and pass/fail cr...
System builders don't need pep talks-they need a procedure. Shutdown Sequence gives hobbyists a crisp, instrumented pre-bed framework that compresses time-to-sleep using controllable inputs and measurable checkpoints. Over twelve minutes you'll run a deterministic chain: photic taper with lumen and Kelvin targets, thermal drift via distal warming and core cooling, respiratory cadence programming (transitioning from 4-6-8 to slow nasal 6-0-6), proprioceptive loading, and a two-minute cognitive down-ramp that clears looping tasks. Each step specifies timing windows, intensities, and pass/fail criteria so you can log outcomes and iterate like a micro-experiment. Inside you'll find a wall-mount timing card, actuator checklists, travel variations, and troubleshooting trees for late workouts, heavy meals, or screen-dense nights. The emphasis is practical mechanics over theory: what to do, when to do it, and how to verify it's working with simple markers (latency, wake-after-sleep onset, and morning alertness). Run it tonight, record the delta tomorrow, and tune the parameters across a week. If you love dialing in systems until they click, this is your pre-sleep edge-clean, repeatable, and built for real-world nights.
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