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Sleep

Explore what supports sleep, what proper sleep is linked to helping, and what lack of sleep is linked to worsening. This is research navigation, not personal medical advice.

14 sleep support links 7 sleep disruptor links 13 proper-sleep outcome links 16 sleep-loss risk links

Increase / support

Things connected to better sleep quality

These are current graph edges pointing into Sleep Quality as helps, treats, or protects against.

Good Habitregular sleep-wake timehelps · strength 5 · 6 citationsLight ProtocolMorning bright lighthelps · strength 5 · 1 citationGood Habitevening blue light reductionhelps · strength 5 · 6 citationsTherapyCBT-Itreats · strength 5 · 1 citationMedical DeviceCPAP for sleep apneatreats · strength 5 · 1 citationExerciseExercisehelps · strength 5 · 1 citationGood HabitCool bedroomhelps · strength 4 · 1 citationPracticemindfulness MBSR 8-weekhelps · strength 4 · 2 citationsSupplementMelatoninhelps · strength 4 · 4 citationsNutrientmagnesiumhelps · strength 4 · 1 citationSupplementglycinehelps · strength 3 · 2 citationsSupplementL-theaninehelps · strength 3 · 2 citationsLight Protocolsleep eye maskhelps · strength 4 · 5 citationsLight Protocolevening blue-light blocking glasseshelps · strength 4 · 5 citations

Reduce / avoid for better sleep

Things connected to worse sleep quality

High-signal disruptors that current evidence links to poorer sleep quality or sleep disturbance.

Bad HabitLate caffeineharms · strength 5 · 1 citationBad HabitAlcohol before bedharms · strength 5 · 1 citationLight ProtocolExcess evening lightharms · strength 5 · 1 citationDiseaseUntreated sleep apneaharms · strength 5 · 1 citationRecreational DrugNicotineharms · strength 4 · 1 citationNegative ConditionStress ruminationharms · strength 4 · 1 citationEnvironmentalNighttime noise exposureharms · strength 4 · 1 citation

Proper sleep may help

Things proper sleep is linked to helping or protecting

Built from current outgoing edges on 7–9 hours of sleep, 8 hours of sleep, sleep regularity, deep sleep, REM balance, and sleep optimization.

Negative ConditionAll Cause Mortalityprotects against · strength 5 · 1 citationDiseaseCardiovascular Diseaseprotects against · strength 5 · 3 citationsDiseaseType 2 diabetesprotects against · strength 5 · 1 citationDiseaseObesityprotects against · strength 5 · 1 citationMental HealthDepressionprotects against · strength 5 · 1 citationMental HealthAnxietyprotects against · strength 4 · 1 citationNegative ConditionCognitive Declineprotects against · strength 4 · 2 citationsBiomarkerBlood pressurehelps · strength 5 · 2 citationsBiomarkerGlucose controlhelps · strength 4 · 1 citationPositive ConditionImmune Functionhelps · strength 4 · 1 citationHormoneTestosteronehelps · strength 3 · 1 citationPositive ConditionAthletic performancehelps · strength 3 · 1 citationPositive ConditionCardiometabolic healthhelps · strength 4 · 1 citation

Reduce / avoid

Things lack of sleep is linked to worsening

Built from current risk-factor, causes, harms, and exacerbates edges on sleep deprivation and related sleep-loss nodes.

Negative ConditionAll Cause Mortalityis a risk factor for · strength 5 · 1 citationDiseaseCardiovascular Diseaseis a risk factor for · strength 5 · 1 citationDiseaseType 2 diabetesis a risk factor for · strength 5 · 1 citationDiseaseObesityis a risk factor for · strength 5 · 2 citationsMental HealthDepressionis a risk factor for · strength 5 · 1 citationMental HealthAnxietyis a risk factor for · strength 4 · 2 citationsNegative ConditionCognitive Declineis a risk factor for · strength 4 · 3 citationsDiseaseInsulin resistancecauses · strength 4 · 1 citationBiomarkerGlucose controlharms · strength 4 · 1 citationBiomarkerBlood pressureharms · strength 4 · 1 citationPositive ConditionAppetite regulationharms · strength 4 · 1 citationPositive ConditionImmune Functionharms · strength 4 · 1 citationBiomarkerReaction timeharms · strength 4 · 1 citationNegative ConditionWorkplace injury riskis a risk factor for · strength 4 · 1 citationNegative ConditionPain sensitivityharms · strength 3 · 1 citationPositive ConditionCardiometabolic healthharms · strength 4 · 1 citation

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