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.
Improves sleep
0.3-1mg before bed
Evidence
Effect size
Research
175 papers
directional · 175 studies · no reliable magnitude
Improves sleep
45-120 min, 3-4x per week
Evidence
Effect size
Research
80 papers
directional · 80 studies · no reliable magnitude
No food pick yet
We only surface a food once enough quality studies back it for this goal. None clear the bar yet. We add new research daily, so this can fill in soon.
Everything we found, ranked by how strongly we recommend it. Tap any to see the studies.
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The one we recommend first
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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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