The complete evidence-based framework behind Slumbelry's sleep optimization system. 7 chapters, 14 peer-reviewed references, and an actionable protocol for restorative rest.
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The biological bedrock: glymphatic clearance, memory consolidation, the R90 90-minute cycle theory, gut-sleep connection, and the 70% NK-cell drop after acute sleep deficit.
The 3P model (Predisposing, Precipitating, Perpetuating), psychophysiological hyperarousal, the effort-wakefulness paradox, and paradoxical insomnia.
CBT-I (Stimulus Control + Sleep Restriction), nutritional levers (magnesium, caffeine half-life, alcohol disruption), R90 behavioral routines, and nocturnal emotional processing.
Core temperature downregulation (~1°C), circadian light spectrums (1000 lux morning anchor vs. digital sunset), motion isolation, and micro-climate ergonomics.
Social jetlag, the 4 chronotypes (Dolphin, Lion, Bear, Wolf), adenosine accumulation curves, and receptor-level interaction modeling.
Targeted aromatherapy (linalool & vetiver pathways), Imagery Rehearsal Therapy (IRT) for REM disruptions, shift-work photobiology, and parasomnia triage protocols.
Non-wearable piezoelectric sensing, dynamic thermal regulation interfaces, and engineered acoustic soundscapes (pink & brown noise) for slow-wave sleep synchronization.
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Sleep Deeper. Live Better.
