Codex of Rest

The architecture of a night, the debt a short week leaves behind and the difference between resting and merely switching off. Fifteen chapters, six plates and a rest notebook.

What it contains

• The internal clock and the architecture of a night, phase by phase.
• The sleep debt: how it accumulates, what is recovered and what is not.
• The countdown of the preceding hours, with caffeine, alcohol and nicotine treated separately and with their timings.
• The bedroom: temperature, light and noise, with the figures that have actually been measured.
• The nap done properly, with its length and its hour.
• What really works when sleep does not come, and in what order to try it.
• Shifts, travel and broken nights: what can be done when the timetable is not yours to choose.
• Sleep and training in both directions, and what of recovery can be bought and what cannot.

Format

A5 PDF, 52 pages. Includes all three editions —English (52 pp.), Spanish (53 pp.) and French (55 pp.)— with navigation bookmarks and a glossary.

How to read it

It is a book about sleep hygiene for healthy people. Persistent insomnia, apnoea and excessive daytime sleepiness are clinical conditions: nothing in it diagnoses or treats them, and it does not replace the care of a doctor. If you have been sleeping badly for more than three months, or somebody has told you that you stop breathing in your sleep, the book has a whole chapter devoted to telling you that this is not sleep hygiene and where to go instead.

The duration recommendations, the circadian rhythm data and the sleep hygiene guidelines it starts from are published by agencies of the United States Government and are not subject to copyright under 17 U.S.C. § 105. The writing, the structure, the protocols and the illustrations are original work.

Digital download. An original work by VILLUMINATIONS · First edition, 2026.