sleep · Outcome
Spend more of the night in deep and REM.
How to measure:
Three levers, one stack. Each works through a different mechanism. They compound.
+1.7% deep/REM
0.3-1mg before bed
Evidence
Effect size
Corpus
9 papers
range +1.7% deep/REM · n=1 quantitative claim
“Melatonin 10 mg increased stage-3 sleep (N3 sleep) duration by 1.73% compared to placebo in teenage athletes.”
Noticeable
45-120 min, 3-4x per week
Evidence
Effect size
Corpus
2 papers
1 small · 1 moderate · 0 large · 0 unclear
No corpus-backed pick yet
We require at least 3 corpus papers for a food to surface here. The literature on this outcome × pillar is still being extracted.
Everything we found, ranked by how strongly we recommend it. Tap any to see the studies.
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Every pick has two signals. They answer different questions and we never bundle them into one number.
Effect size
How big is the change on sleep architecture, in the units that matter for this outcome.
Confidence
How sure are we the effect is real for sleep architecture, given the studies we have.
For every pick, the “papers” number is how many studies we've cataloged that test this entity for sleep architecture. “Favorable” means the study reported the direction you want.
The tier badge (S, A, B…) on the entity itself is its overall research confidence across all outcomes. It's the same letter wherever you see this entity on the site, not specific to sleep architecture.
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“CoDuSe program combined with standard exercise improves MS Walking Scale (MSWS-12) scores by week 9 in patients with MS.”