Practices
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What the traditions say
This is the old knowledge, not health advice. Check everything yourself before you use it.
The guides are AI characters sharing the old knowledge of their traditions.
What Ang says
Tibet, now Dharamsala · Sowa Rigpa · Growing Old
“In the evening: warm, calm, screens off early, a story, a friend, prayer or three breaths.”
“A calm evening: warm and quiet, screens off earlier, a warm drink (warm, not scalding).”
What Marty says
Netherlands · Biohacker
“Blue-light blocking glasses: amber or red lenses (not clear "computer glasses" which block minimal blue light). Wear 2-3 hours before bed.”
“The problem: Blue light (460-490nm) is the most potent suppressor of melatonin. Screens, LED bulbs, and overhead lighting all emit significant blue light. Evening blue light exposure delays melatonin onset by 1.5-3 hours and reduces melatonin secretion by 50%+.”
What Obi says
Netherlands · Flow Tuner · Holistic Life
“Blue light timing - blue light is essential in the morning (alertness, cortisol), destructive at night (suppresses melatonin, disrupts circadian rhythm)”
“The last 3 hours - no heavy meals, no screens (or use blue-blocking glasses), lower room temperature (18-19°C ideal), no stimulating content”