Sleep ArchitectureEvidence & Dosage
REM, deep sleep, light management, and optimization strategies.
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.
Go to SleepWhat we know so far about Sleep Architecture
We haven't yet curated enough studies for this topic. The "Sleep" world provides the systematic context — methodology, levers, and order of operations.
Go to SleepMore topics in Sleep
Glycine
Glycine, sleep quality, body temperature and safety.
Alcohol & Sleep
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
NSDR
Structured deep relaxation — a term coined by Andrew Huberman.
Sleep as Recovery
Sleep architecture for muscular and neuronal repair.
Yoga Nidra
Guided deep relaxation — autonomic regulation and recovery.
Coenzyme Q10 (CoQ10 / Ubiquinol)
Mitochondria, statins, energy, and cardiovascular outcomes.
Glutathione
Master antioxidant, liposomal vs. NAC forms and detoxification.
Meta-Analyses
Pooling multiple studies — heterogeneity, publication bias.