circadian coherence

Sleep (0-6h)

Deepest coherence. Lowest cortisol. Body repair, neural consolidation. Optimal: 21:00-7:00. Duration: 7-9 hours.

Wake (6-9h)

Cortisol rise. Neurological peak. Exercise window. Build coherence with morning light (sunlight within 30min of wake).

Work (9-17h)

Peak performance window. Coherence maintained through rhythmic work, breaks, movement. Use mandala at work stress peaks.

Wind-down (17-21h)

Transition window. Cortisol decline. Dim light, extended exhale breathing, vagal toning. Melatonin rises 2h before sleep.

Sleep Prep (21-24h)

Final coherence-building window. Mandala slow breathing (6-2-6-2), gargling, humming. No screens. Consistent bedtime trains circadian clock. Sleep coherence = quality. Quality = next day coherence.