Philosophy of NEDO

寝道の哲学

Walking sleep as a Way. A fusion of science and aesthetics.

The Essence of NEDO

Sleep occupies one-third of our lives. Yet in modern times, it has become an "obligation," "rest," or even a "worry."

Redefine the 8 hours from bed-in to bed-out as a "Way (DO)" - just like SADO (茶道) or BUDO (武道). It is both a technique backed by science and an art pursuing beauty.

Enjoy sleeping. That, in turn, brings the best sleep.

— Based on the latest sleep science from 2020-2026

Five Pillars of NEDO

寝道の五つの柱

The foundation where scientific evidence and philosophical meaning merge

🌙

Silence

静寂

Calm the mind and release wandering thoughts

Scientific Evidence

Mindfulness meditation reduces Default Mode Network (DMN) activity and suppresses brain energy consumption during idle state
Rumination excessively stimulates the amygdala, causing "hyperarousal" - the core of insomnia
Body scan meditation strengthens ACC and prefrontal cortex, suppressing excessive amygdala reactions to anxiety

Frontiers in Human Neuroscience (2024), Mindfulness Studies

Philosophical Meaning

A ritual to release mental noise at day's end. Silence is not the absence of sound, but peace of mind. A state akin to Zen's "nothingness." Not stopping thoughts, but simply observing and letting them flow.

Practice

Digital detox 30 min before bed (phone in another room)
Body scan meditation: observe sensations from toes to crown
Bed-In Kata practice: three deep breaths to calm mind
Treat bedroom as "sacred space" (no worries allowed)

🌬️

Breathing

呼吸

Inhale for 4, exhale for 6. Balance your nervous system

Scientific Evidence

4-6 breathing (6 breaths/min) maximizes Heart Rate Variability (HRV) and most efficiently balances autonomic nervous system
Longer exhalation than inhalation is the key factor stimulating vagus nerve and activating parasympathetic system
Breathing at resonance frequency (0.1Hz, 6 BPM) optimizes cardiovascular efficiency and gas exchange

Marchant (2025), Laborde et al. (2022)

Philosophical Meaning

Breath is the bridge between consciousness and unconsciousness. Everything in NEDO begins with breath. The 4-6 rhythm resonates with nature's waves. Master your breath, master your sleep.

Practice

NEDO breathing: 4 sec nose in, 6 sec nose out (5 minutes)
Practice in Sleep Entry Kata until it becomes second nature
Breathing reset when waking at night
Sync with website's breathing background

🥋

Kata

型

The art of sleeping beautifully. Even turning becomes KATA

Scientific Evidence

Consistent bedtime routine trains brain to recognize "sleep precursors," inducing conditioned arousal reduction
Synaptic Homeostasis Hypothesis (SHY): During sleep, brain down-regulates synaptic strength, securing learning capacity for next day
Sequential patterns (bath→reading→stretch) serve as powerful signals to the brain

Tononi & Cirelli (2020-2023), Mindell et al. (2018)

Philosophical Meaning

KATA is the crystallization of beauty with excess removed. Even a single turn has dignity. Perfecting KATA transforms sleep into art. Like BUDO or SADO, repetition elevates to unconscious mastery.

Practice

Choose from 18 KATA types (Single・Pair)
Focus on one KATA each night (Bed-In→Sleep Entry→Deep Sleep)
Compose 8 hours through KATA combinations
Study details in KATA list page

🏮

Harmony

調和

Bedding, temperature, light, fragrance. Unity with environment

Scientific Evidence

Optimal bedroom: 18-22°C temp, 40-60% humidity, <35dB noise, 0 lux light (complete darkness)
Bath at 40-41°C 90 min before bed raises core temp 0.9°C; subsequent rapid drop promotes sleep onset
Lavender & Hinoki essential oils reduce cortisol, activate parasympathetic system, calm brainwaves
Even 5-10 lux dim light suppresses melatonin and disrupts circadian rhythm

Haghayegh et al. (2019), ASHRAE (2022), Frontiers in Neural Circuits (2024)

Philosophical Meaning

Bedding is not mere equipment but a companion sleeping with you. Cherish unity with futon. Arranging environment is arranging yourself. All exists in harmony.

Practice

Strategic bath protocol: 90 min before bed, 40-41°C, 10-15 min
Bedroom decluttering (visual noise elimination)
Install blackout curtains, earplugs/white noise, temp-humidity meter
Scent anchor: Lavender or Hinoki oil in diffuser

⏰

Commitment

覚悟

Accept 8 hours as spiritual training

Scientific Evidence

Recommended sleep for adults: 7-9 hours. Less than 6 hours linked to increased all-cause mortality
Sleep deprivation causes immune suppression, amyloid-β accumulation (Alzheimer's risk), increased insulin resistance
First 90 min of deep sleep (N3): growth hormone secretion, brain cleansing via glymphatic system
Late-night REM sleep: emotional memory processing and creativity enhancement

National Sleep Foundation (2024), Stanford Medicine AI Study (2025)

Philosophical Meaning

View 8 hours not as "lost time" but "gained time." Sleep is the greatest investment in tomorrow's self. The very decision to walk NEDO is the first step toward enlightenment.

Practice

Fix bedtime (same time daily)
Fix wake time (including weekends)
NEDO journal: sleep log, KATA record, dream diary
Challenge rank certification (Shodan→Godan→Shihan)

Science Proves the Wisdom of NEDO

寝道を裏付ける科学

The truth about sleep revealed by the latest research from 2020-2026

🌊

Secrets of Sleep Cycles

NREM-REM cycles repeat every ~90 min. First 3 hours of deep sleep (N3) restore body; late REM balances mind.

Synaptic Homeostasis Hypothesis (SHY)

Sleep down-regulates synaptic strength strengthened during wake, restoring brain learning capacity. Not forgetting, but "pruning" to highlight important memories.

Glymphatic System

During deep sleep, brain waste (amyloid-β etc.) flushed by cerebrospinal fluid. Side sleeping most efficient.

📚 Tononi & Cirelli (2020-2023)

💡

Melatonin & Blue Light

Blue light (460-480nm) not only suppresses melatonin but elevates cortisol, causing hyperarousal.

Light Curfew

Block blue light 2-3 hrs before bed. Even 5-10 lux night light suppresses melatonin through closed eyelids.

Morning Light Bath

High-intensity natural light (with blue spectrum) immediately after waking resets circadian clock and triggers cortisol awakening response.

📚 The Influence of Light Wavelength on Human HPA Axis Rhythms (2023)

🛁

Core Temperature & Bathing

Rapid drop in temporarily elevated core temp from bathing creates "rebound effect" - the strongest sleep switch.

Optimal Bath Protocol

90 min before bed, 40-41°C, 10-15 min full bath raises core temp 0.9°C. Subsequent rapid drop reduces sleep latency by avg 10 min.

DPG (Distal-Proximal Gradient)

Warm extremities (vasodilation) dissipate core heat. This temp differential accelerates core temp decline.

📚 Haghayegh et al. (2019), Goto et al. (2023)

🫁

Science of Breathing

4-6 breathing (6 breaths/min) maximizes HRV and optimizes autonomic balance. Physiologically superior to 4-7-8.

Resonance Frequency (0.1Hz)

Cardiovascular resonance ~6 breaths/min. At this rhythm, heartbeat and breath sync, maximizing gas exchange efficiency.

Importance of Exhalation

Longer exhale than inhale is key to vagal stimulation. 4 sec in, 6 sec out is optimal.

📚 Marchant (2025), Laborde et al. (2022)

🏠

Optimal Bedroom Values

Temp 18-22°C, humidity 40-60%, noise <35dB, light 0 lux. CO2 >1,150ppm degrades sleep quality.

Importance of Complete Darkness

5-10 lux light causes melatonin suppression, heart rate elevation, and next-day insulin resistance worsening.

Need for Ventilation

CO2 >2,600ppm impairs cognition. Pre-bed ventilation or ventilation system operation essential.

📚 ASHRAE (2022), Caddick et al. (2018)

🌸

Power of Scent & Olfaction

Olfaction projects directly to limbic system bypassing thalamus. Scent acts instantly on emotion and autonomic system without cognitive filter.

Lavender

Linalool and linalyl acetate activate parasympathetic system. Calms brainwaves, lowers blood pressure, reduces cortisol.

Hinoki

Phytoncides like α-pinene. Like forest bathing, activates NK cells and induces relaxation. Cultural comfort for Japanese.

📚 Frontiers in Neural Circuits (2024)

The Era of Solo Practice is Over

Master NEDO with companions. The Digital Dojo awaits you.

Online Community "Digital Dojo" 14-Day Free Trial

Experience the Dojo

Practice Flow: The 8-Hour Journey

実践フロー

Scientific processes in each phase from bed-in to bed-out