sleep · Outcome
How well you stay asleep without waking up at night.
How to measure:
Three levers, one stack. Each works through a different mechanism. They compound.
17 fewer min awake
0.3-1mg before bed
Effect size
Corpus
16 papers
range 11–22 · n=2 quantitative claims
“Melatonin 10 mg reduced total nocturnal awakenings after sleep-onset by 11 minutes compared to placebo in teenage athletes.”
15 fewer min awake
45-120 min, 3-4x per week
Effect size
Corpus
6 papers
range 15–16 · n=2 quantitative claims
“Exercise interventions significantly reduce wake after sleep onset in cancer survivors.”
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.
Top pick
The one we recommend first
Also recommended
Evidence-backed alternatives or additions
Worth considering
Only in specific contexts (see card)
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Commonly suggested, not supported
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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