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Sleep ArchitectureEvidence & Dosage

REM, deep sleep, light management, and optimization strategies.

Studies last updated

Evidence at a glance

Total studies
1,000
With abstract
49
Meta / Systematic / RCT
157
Highly cited
50
Publication years
1988–2026

Sleep Architecture in the context of Sleep

This topic is part of our "Sleep" world. There you'll find methodology, evidence and the highest-impact levers — plus the order in which they sensibly build on each other.

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Top studies on Sleep Architecture

Ranked by influential-citation count and publication year.

  1. The effects of physical activity on sleep: a meta-analytic review.

    J Behav Med2015meta200 influential citations

    A significant body of research has investigated the effects of physical activity on sleep, yet this research has not been systematically aggregated in over a decade. As a result, the magnitude and moderators of these effects are unclear.…

  2. Accuracy of Wristband Fitbit Models in Assessing Sleep: Systematic Review and Meta-Analysis.

    J Med Internet Res2019n=22Meta-Analysis200 influential citations

    Background Wearable sleep monitors are of high interest to consumers and researchers because of their ability to provide estimation of sleep patterns in free-living conditions in a cost-efficient way. Objective We conducted a systematic…

    Finding: Compared with polysomnography, nonsleep-staging Fitbit models overestimated total sleep time, sleep efficiency, and underestimated wake after sleep onset, while showing no significant difference in sleep onset latency.

  3. Benzodiazepines and Sleep Architecture: A Systematic Review.

    CNS Neurol Disord Drug Targets2023systematic182 influential citations

    BACKGROUND: Insomnia, defined as a difficulty in initiating or maintaining sleep, is a relevant medical issue. Benzodiazepines (BZDs) are commonly prescribed to treat insomnia. Two phases characterize human sleep structure: sleep with…

  4. Systematic review of light exposure impact on human circadian rhythm.

    Chronobiol Int2019n=128systematic173 influential citations

    Light is necessary for life, and artificial light improves visual performance and safety, but there is an increasing concern of the potential health and environmental impacts of light. Findings from a number of studies suggest that…

  5. EEG spectral analysis in insomnia disorder: A systematic review and meta-analysis.

    Sleep Med Rev2021n=977meta167 influential citations

    Insomnia disorder (ID) has become the second-most common mental disorder. Despite burgeoning evidence for increased high-frequency electroencephalography (EEG) activity and cortical hyperarousal in ID, the detailed spectral features of…

  6. Coffee, caffeine, and sleep: A systematic review of epidemiological studies and randomized controlled trials.

    Sleep Med Rev2017systematic163 influential citations

    Caffeine is the most widely consumed psychoactive substance in the world. It is readily available in coffee and other foods and beverages, and is used to mitigate sleepiness, enhance performance, and treat apnea in premature infants. This…

  7. Migraine and sleep disorders: a systematic review.

    J Headache Pain2020Systematic Review163 influential citations

    Migraine and sleep disorders are common and often burdensome chronic conditions with a high prevalence in the general population, and with considerable socio-economic impact and costs. The existence of a relationship between migraine and…

  8. Discrimination and sleep: a systematic review.

    Sleep Med2016n=17Systematic Review153 influential citations

    An increasing body of literature indicates that discrimination has a negative impact on health; poor sleep may be an underlying mechanism. The primary objective of this review was to examine existing studies on the relationship between…

  9. Interrater reliability of sleep stage scoring: a meta-analysis.

    J Clin Sleep Med2022n=11Meta-Analysis149 influential citations

    <h4>Study objectives</h4>We evaluated the interrater reliabilities of manual polysomnography sleep stage scoring. We included all studies that employed Rechtschaffen and Kales rules or American Academy of Sleep Medicine standards. We…

  10. Sleep in Alzheimer's disease: a systematic review and meta-analysis of polysomnographic findings.

    Transl Psychiatry2022n=28Meta-Analysis145 influential citations

    Polysomnography (PSG) studies of sleep changes in Alzheimer’s disease (AD) have reported but not fully established the relationship between sleep disturbances and AD. To better detail this relationship, we conducted a systematic review and…

Frequently asked

What dosage was studied?
• Wristband Fitbit sleep assessment models (nonsleep-staging and sleep-staging models) • Benzodiazepines (Not reported)
Which population does the evidence apply to?
Most studies investigated: unknown.
Are there safety considerations for Sleep Architecture?
• No adverse events reported. • BZDs may reduce REM sleep and deeper NREM stages. • Potential deficits in concentration and working memory are noted. • Weight gain is mentioned as a possible consequence.

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Glycine, sleep quality, body temperature and safety.

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Faster sleep onset, but REM suppression and night-time waking.

Antihistamines

Diphenhydramine, doxylamine — sleep fragmentation, anticholinergic dementia risks.

Apigenin

Chamomile, GABA modulation, and sleep quality.

Apigenin (Sleep)

A flavonoid from chamomile, GABA modulation, sleep quality.

Ashwagandha (Sleep)

Cortisol lowering, sleep quality — KSM-66 and Sensoril extracts.

Bedroom Darkness

Blackout curtains, sleep mask — melatonin and sleep depth.

Bedroom Temperature

Optimal 17–19°C — a falling core body temperature promotes sleep.

Benzodiazepines

Sedative/hypnotic — dependence, cognitive risks in older age.

Blue Light Filter

f.lux, Night Shift, glasses — the evidence and the marketing hype.

Bruxism

Teeth grinding — stress, night guard, trigger factors.

Caffeine Timing

Half-life ~5–6h — cut off 8–10h before sleep.

CBD for Sleep

Endocannabinoid system, REM effects, and dosage spectrum.

CBT-I

Cognitive behavioral therapy for insomnia — first-line therapy per the guidelines.

Circadian Rhythm

The internal ~24h clock — light as the main signal, peripheral clocks in the organs.

CPAP

Continuous positive airway pressure — the standard for moderate apnea.

Deep Sleep

N3 slow-wave sleep — physical recovery, GH release.

GABA Supplements

Blood-brain barrier, fermented GABA, and efficacy data.

Glycine for Sleep

Deep sleep, lowering body temperature, and 3 g in the evening.

Glycine (Sleep)

3g before bed — lowers core body temperature, modulates deep sleep.

Related topics from other worlds

Recovery

NSDR

Structured deep relaxation — a term coined by Andrew Huberman.

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Sleep as Recovery

Sleep architecture for muscular and neuronal repair.

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Yoga Nidra

Guided deep relaxation — autonomic regulation and recovery.

Vitamins & Minerals

Coenzyme Q10 (CoQ10 / Ubiquinol)

Mitochondria, statins, energy, and cardiovascular outcomes.

Vitamins & Minerals

Glutathione

Master antioxidant, liposomal vs. NAC forms and detoxification.

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Meta-Analyses

Pooling multiple studies — heterogeneity, publication bias.