sleep · Outcome
Stop waking up at night for no reason.
How to measure:
Three levers, one stack. Each works through a different mechanism. They compound.
17 fewer min awake
0.3-1mg before bed
Evidence
Effect size
Research
16 papers
range 11–22 · n=2 quantitative claims
“Melatonin 6 mg/day significantly reduces wake after sleep onset (WASO) compared to placebo.”
15 fewer min awake
45-120 min, 3-4x per week
Evidence
Effect size
Research
6 papers
range 15–16 · n=2 quantitative claims
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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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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 staying asleep, in the units that matter for this outcome.
Confidence
How sure are we the effect is real for staying asleep, given the studies we have.
For every pick, the “papers” number is how many studies we've cataloged that test this entity for staying asleep. “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 staying asleep.
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“Combined high-intensity circuit training and sleep health intervention produces greater reductions in wake after sleep onset compared to high-intensity circuit training alone.”