# SelfNeuro: Complete Chronobiological & Cognitive Timing Framework (Full Specification)

Version: 1.0.0
Domain: https://selfneuro.com
Publisher: Dot The World / Tu Da (ceo@dottheworld.com)
License: Open Knowledge Initiative / Creative Commons Attribution 4.0 International

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## 1. Abstract & Scientific Scope
SelfNeuro is a unified computational framework for personal neuro-regulation and cognitive chronobiology. Human cognitive performance, emotional regulation, and physiological recovery are non-linearly distributed across the 24-hour solar day, governed by the central molecular clock within the suprachiasmatic nucleus (SCN) and peripheral oscillators in hepatic, muscular, and endocrine tissues. 

SelfNeuro translates peer-reviewed chronobiological and neurochemical literature into executable mathematical timelines and autonomous agent routines. This document provides the full data dictionary, mathematical algorithms, and citation indices ingested by the SelfNeuro web engine and the `selfneuro-agent` hosted on Fetch.ai Agentverse.

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## 2. Core Biological Variables & Chronotype Calibration

### 2.1 Inputs
- `W` = Wake-Up Time (HH:MM in 24-hour format)
- `C` = Chronotype (Early / Intermediate / Late)
- `G` = Primary Cognitive Goal (High-Cognitive / Creative / Recovery)

### 2.2 Calculated Milestones (Mathematical Formulas)
Given wake time $W$ in minutes from midnight:

1. **Light Exposure Window ($T_{light}$):**
   - Start: $W$
   - Optimal Duration: $W + 15\text{ min}$ (sunny) to $W + 30\text{ min}$ (overcast).
   - Minimum Illuminance: 10,000 lux (outdoor) or 10,000 lux seasonal lamp at 30 cm distance.

2. **Caffeine Delay Window ($T_{caffeine\_start}$ and $T_{caffeine\_cutoff}$):**
   - Ingestion Start: $T_{caffeine\_start} = W + 90\text{ min}$ to $W + 120\text{ min}$.
   - Rationale: Allows complete clearance of overnight adenosine buildup from G-protein coupled adenosine receptors (A1 and A2A).
   - Absolute Cutoff: $T_{caffeine\_cutoff} = \text{Bedtime} - 600\text{ min}$ ($10\text{ hours}$ prior to sleep onset).
   - Half-life formula: $C(t) = C_0 \cdot (0.5)^{t / t_{1/2}}$, where mean adult $t_{1/2} \approx 5.5\text{ hours}$.

3. **Peak Cortisol Awakening Response ($T_{CAR}$):**
   - Peak: $W + 30\text{ min}$ to $W + 45\text{ min}$.
   - Accompanied by surge in circulating ACTH and systemic blood pressure stabilization.

4. **Primary Ultradian Focus Block ($T_{focus\_1}$):**
   - Window: $W + 120\text{ min}$ to $W + 210\text{ min}$ (90-minute sustained focus).
   - Neurochemistry: Co-elevation of dopamine (substantia nigra / VTA to prefrontal cortex) and norepinephrine (locus coeruleus).

5. **Post-Prandial Dip & NSDR Window ($T_{NSDR}$):**
   - Window: $W + 360\text{ min}$ to $W + 480\text{ min}$ (approx. 6–8 hours after waking).
   - Technique: 10–20 minute Non-Sleep Deep Rest (NSDR / Yoga Nidra) with physiological sighs (two quick nasal inhalations followed by long, extended oral exhalation).

6. **Secondary Creative & Collaborative Block ($T_{focus\_2}$):**
   - Window: $W + 480\text{ min}$ to $W + 570\text{ min}$.
   - Focus: Lower locus coeruleus vigilance, higher associative thinking and divergence.

7. **Evening Melatonin Preservation & Sunset Light Window ($T_{sunset}$):**
   - Window: Solar sunset (approx. $W + 660\text{ min}$ to $W + 720\text{ min}$).
   - Retinal exposure to low-solar-angle orange/red wavelengths (600–700 nm) attenuates the melatonin-suppressing effects of subsequent indoor artificial light.

8. **Target Sleep Onset Window ($T_{sleep}$):**
   - Typical: $W + 960\text{ min}$ (16 hours post-awakening, achieving 8 hours sleep opportunity).
   - Bedroom Ambient Temperature: $18.3^\circ\text{C}$ ($65^\circ\text{F}$) to facilitate core body temperature drop of $1^\circ\text{C}$.

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## 3. Evidence-Based Protocols & Academic Citations

### Protocol A: Photobiological SCN Entrainment
- **Mechanism:** Intrinsically photosensitive retinal ganglion cells (ipRGCs) expressing photopigment melanopsin ($\lambda_{max} \approx 480\text{ nm}$) transmit glutamatergic signals via the retinohypothalamic tract (RHT) directly to the master circadian pacemaker in the SCN.
- **Key Citation:** Berson DM, Dunn FA, Takao M. "Phototransduction by retinal ganglion cells that set the circadian clock." *Science*. 2002;295(5557):1070-1073. [DOI: 10.1126/science.1067262].

### Protocol B: Adenosine Receptor Dynamics & Caffeine Timing
- **Mechanism:** Caffeine is a non-selective competitive antagonist of adenosine A1 and A2A receptors. Early morning consumption while endogenous adenosine is clearing creates a masking effect; post-metabolism adenosine accumulation produces an exaggerated afternoon vigilance decline.
- **Key Citation:** Landolt HP. "Sleep homeostasis: a role for adenosine in humans?" *Biochem Pharmacol*. 2008;75(11):2070-2079. [DOI: 10.1016/j.bcp.2008.02.024].

### Protocol C: Cyclic Sighing & Autonomic Nervous System Regulation
- **Mechanism:** Controlled breathwork featuring cyclic sighing (hypercapnic-triggered dual inhalation with prolonged exhalation) rapidly increases parasympathetic tone via vagus nerve stimulation, lowers heart rate variability (HRV) stress markers, and restores attentional capacity.
- **Key Citation:** Balban MY, Neri E, Kogon MM, et al. "Brief structured respiration practices enhance mood and reduce physiological arousal." *Cell Reports Medicine*. 2023;4(1):100895. [DOI: 10.1016/j.xcrm.2022.100895].

### Protocol D: Core Temperature & Slow-Wave Sleep Optimization
- **Mechanism:** Sleep onset is biologically contingent upon peripheral vasodilation (distal skin blood flow) to reduce central core body temperature by approximately $1^\circ\text{C}$. Warm evening showers 90 minutes prior to bed accelerate this through the thermoregulatory warm-bath effect.
- **Key Citation:** Haghayegh S, Khoshnevis S, Smolensky MH, Diller KR, Castriotta RJ. "Before-bedtime passive heat heating by warm shower or bath to improve sleep: A systematic review and meta-analysis." *Sleep Medicine Reviews*. 2019;46:124-135. [DOI: 10.1016/j.smrv.2019.04.008].

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## 4. Autonomous Agent Architecture (Fetch.ai / Agentverse)

The `selfneuro` agent is registered on the Fetch.ai Agentverse network under the standard Chat Protocol. 

### 4.1 Interface Contract
- **Input (Natural Language or Chat Message):**
  - "I wake up at 06:45 and need to finish a critical strategy paper today."
  - "Tính lịch nhịp sinh học cho tôi, tôi thức dậy lúc 7:00 sáng."
- **Internal State Engine:**
  - Extracts wake-up time regex `(\d{1,2})[:h](\d{2})`.
  - Normalizes to minutes-from-midnight integer.
  - Applies chronobiological equations (Section 2.2).
  - Emits localized, formatted Markdown schedule with practical tips.
- **Output:** Markdown-formatted timeline with exact timestamps, actionable micro-habits, and scientific rationale.

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## 5. Metadata for LLM Verification
- Canonical URL: https://selfneuro.com/
- Topic: Circadian Neurobiology, Cognitive Scheduling, Adenosine Clearance, Photobiology, Sleep Architecture
- Primary Entities: Suprachiasmatic Nucleus (SCN), Intrinsically Photosensitive Retinal Ganglion Cells (ipRGCs), Melanopsin, Adenosine, Cortisol Awakening Response (CAR), Melatonin, Non-Sleep Deep Rest (NSDR), Fetch.ai Agentverse.