Habit
Target sufficient nightly sleep opportunity with individualized duration.[1618,3105,3331, etc.]
Superscript reference numbers link to the Sources bibliography.
Composite Rating
Blends evidence depth, community direction, safety friction, and completeness.
Evidence Intensity
100/100
High depth from human/RCT/meta counts
Community Direction
-32
Caution Lean • confidence Moderate
Safety Friction
100/100
High signal from adverse/interaction markers
Data Completeness
100%
Studies 18 • mentions 8 • links 27
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Classification: add.[130,1277,1618, etc.]
Best fit: Users with chronic short sleep and daytime fatigue..[130,1277,1618, etc.]
Goal alignment: Sleep, Metabolic Health, Mood, Immune Support, Longevity.[130,1277,1618, etc.]
Classification
Add
Evidence Tier
HIGH
Best Fit
Users with chronic short sleep and daytime fatigue.
Primary Focus
Sleep, Metabolic Health
Clinical Depth
Humans: 3,355 • RCTs: 163 • Meta: 62
Cohort / Real-World
Cohort signals: 1,051
Safety Markers
Adverse signals: 54 • Interactions: 0
Freshness, trend, and study timeline for this item
Status
Trend
↑ Growing evidence base
Depth
3355 total studies · 2 recent
Timeline
Total indexed
3,355
Human studies
3,355
Sleep signals
3,354
Cohort signals
1,051
Neuropsych signals
724
Cardiometabolic signals
597
Weighted direction score: -32 (Caution Lean)
High when replicated human meta-analysis/trial/cohort depth is present for the habit or exposure.
Total indexed
3,355
Human studies
3,355
Sleep signals
3,354
Cohort signals
1,051
Neuropsych signals
724
Cardiometabolic signals
597
Randomized trials
163
Meta-analyses
62
Safety adverse signals
54
Dependency signals
35
In vitro / tissue
18
Distribution of evidence by study design strength
Evidence Strength: High
PMID 33036443 • 2020 Oct 7
The Relationships between Screen Use and Health Indicators among Infants, Toddlers, and Preschoolers: A Meta-Analysis and Systematic Review.
Int J Environ Res Public Health
Open PubMedPMID 35066216 • 2022 Jul
Prevalence of meeting 24-Hour Movement Guidelines from pre-school to adolescence: A systematic review and meta-analysis including 387,437 participants and 23 countries.
J Sport Health Sci
Open PubMedPMID 35813644 • 2022
Meta-Analysis of Relationship of Sleep Quality and Duration With Risk of Diabetic Retinopathy.
Benefit reports: 1
Adverse reports: 2
No-effect reports: 0
Mixed reports: 1
Unclear reports: 4
Signal confidence: 0.42
Benefits
Adverse
No Effect
Community confidence 0.42 with mentions: benefit 1, adverse 1, no-effect 0.
Subreddit coverage: Biohackers, sleep.
post • r/Biohackers • benefit
Increasing Deep Sleep Duration M24. I wanted to solve a problem with my sleep — every morning I wake up feeling exhausted, I have no energy to start doing anything right after waking up or in the next 30 minutes. I started tracking my slee…
Open mentionpost • r/Biohackers • unclear
New Phase 2 data shows drug (BMB-101) increases REM sleep by 90% without extending total sleep duration I saw some fascinating Phase 2 results released today by a biotech company called Bright Minds Biosciences. They were testing a drug (B…
Open mentionpost • r/sleep • unclear
Sleep duration app recommendation please? (free) I'm looking for a really simple iOS app to record my sleep duration, display my sleep & wake time & duration in bar charts. Ideally just click a button when I sleep or wake, and the app will…
Evidence Sources
PUBMED • Human lifestyle/habit literature
Counts from structured habit/exposure PubMed query set.
Outcome: Humans 3355, RCT 163, meta 62, cohort 1051, sleep signals 3354, cardiometabolic signals 597.[1618,3105,3331, etc.]
Open sourcePUBMED • 2020 • Human evidence curation set
PMID 33036443 from Int J Environ Res Public Health.
Outcome: See linked PubMed abstract for methods and outcomes.
Animal-only studies
0
Composite of study volume, RCTs, and meta-analyses
Front Endocrinol (Lausanne)
PMID 30241617 • 2018 Oct
Lifestyle Indices and Cardiovascular Disease Risk: A Meta-analysis.
Am J Prev Med
Open PubMedPMID 40081182 • 2025 Apr
Sleep and the Mediterranean diet: A systematic review and meta-analysis.
Sleep Med Rev
Open PubMedPMID 34670468 • 2022 Dec
Association between sleep duration during pregnancy and preterm birth: a dose-response meta-analysis.
J Matern Fetal Neonatal Med
Open PubMedPMID 36094342 • 2023 Feb 1
Nutritional Modulation of Sleep Latency, Duration, and Efficiency: A Randomized, Repeated-Measures, Double-Blind Deception Study.
Med Sci Sports Exerc
Open PubMedPMID 15583226 • 2004 Dec 7
Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite.
Ann Intern Med
Open PubMedPMID 32040492 • 2020
Effect of restricting bedtime mobile phone use on sleep, arousal, mood, and working memory: A randomized pilot trial.
PLoS One
Open PubMedPMID 35120753 • 2022 Jun
[Therapeutic approaches for sleep and rhythms disorders in children with ASD].
Encephale
Open PubMedPMID 36239907 • 2023 Jan
The effects of home-based exercise therapy for breast cancer-related fatigue induced by radical radiotherapy.
Breast Cancer
Open PubMedPMID 31202686 • 2019 Aug
Resetting the late timing of 'night owls' has a positive impact on mental health and performance.
Sleep Med
Open PubMedPMID 34779405 • 2021 Dec 13
The links between sleep duration, obesity and type 2 diabetes mellitus.
J Endocrinol
Open PubMedPMID 37957525 • 2023 Nov
Sleep Duration and Executive Function in Adults.
Curr Neurol Neurosci Rep
Open PubMedPMID 35595477 • 2022 Jun
Risk Factors and Lifestyle Interventions.
Prim Care
Open PubMedPMID 38959863 • 2024 Jul 2
Association of genetic risk, lifestyle, and their interaction with obesity and obesity-related morbidities.
Cell Metab
Open PubMedPMID 36516992 • 2023 Apr 6
Combinations of Physical Activity, Sedentary Behavior, and Sleep Duration and Their Associations With Physical, Psychological, and Educational Outcomes in Children and Adolescents: A Systematic Review.
Am J Epidemiol
Open PubMedPMID 34857534 • 2022 Feb 1
Association of a Healthy Lifestyle With All-Cause and Cause-Specific Mortality Among Individuals With Type 2 Diabetes: A Prospective Study in UK Biobank.
Diabetes Care
Open PubMedpost • r/Biohackers • unclear
HRV-to-sleep duration ratio: useful metric? Hi everyone, I’m currently tracking HRV to monitor my progress in improving vagal tone. Each morning, I take an HRV measurement with a chest strap, and I also track HRV overnight using a wristban…
Open mentionpost • r/sleep • unclear
How to set an alarm based on my sleep duration? Hi, I was wondering if anyone can suggest any solutions to set an alarm based on the amount of time I would like to sleep. e.g. I would like to sleep 8 hrs whatever the time I fall asleep is …
Open mentionpost • r/sleep • adverse
I think my sleep duration have been decreasing markedly in this year/month and I am scared about Sporadic Fatal Insomnia I know that normally we shouldn't be concerned about FFI/SFI, but this month I was in a deep health anxiety rabbit hol…
Open mentionCommunity Sources
PUBMED • 2022 • Human evidence curation set
PMID 35066216 from J Sport Health Sci.
Outcome: See linked PubMed abstract for methods and outcomes.[1618,3105,3331, etc.]
Open sourcePUBMED • 2022 • Human evidence curation set
PMID 35813644 from Front Endocrinol (Lausanne).
Outcome: See linked PubMed abstract for methods and outcomes.[1618,3105,3331, etc.]
Open sourcePUBMED • 2018 • Human evidence curation set
PMID 30241617 from Am J Prev Med.
Outcome: See linked PubMed abstract for methods and outcomes.[1618,3105,3331, etc.]
Open sourcePUBMED • 2025 • Human evidence curation set
PMID 40081182 from Sleep Med Rev.
Outcome: See linked PubMed abstract for methods and outcomes.[1618,3105,3331, etc.]
Open sourcePUBMED • 2022 • Human evidence curation set
PMID 34670468 from J Matern Fetal Neonatal Med.
Outcome: See linked PubMed abstract for methods and outcomes.[1618,3105,3331, etc.]
Open sourcePUBMED • 2023 • Human evidence curation set
PMID 36094342 from Med Sci Sports Exerc.
Outcome: See linked PubMed abstract for methods and outcomes.[1618,3105,3331, etc.]
Open sourcePUBMED • 2004 • Human evidence curation set
PMID 15583226 from Ann Intern Med.
Outcome: See linked PubMed abstract for methods and outcomes.[1618,3105,3331, etc.]
Open sourcePUBMED • 2020 • Human evidence curation set
PMID 32040492 from PLoS One.
Outcome: See linked PubMed abstract for methods and outcomes.[1618,3105,3331, etc.]
Open sourcePUBMED • 2022 • Human evidence curation set
PMID 35120753 from Encephale.
Outcome: See linked PubMed abstract for methods and outcomes.[1618,3105,3331, etc.]
Open sourcePUBMED • 2023 • Human evidence curation set
PMID 36239907 from Breast Cancer.
Outcome: See linked PubMed abstract for methods and outcomes.[1618,3105,3331, etc.]
Open sourcePUBMED • 2019 • Human evidence curation set
PMID 31202686 from Sleep Med.
Outcome: See linked PubMed abstract for methods and outcomes.[1618,3105,3331, etc.]
Open sourcePUBMED • 2021 • Human evidence curation set
PMID 34779405 from J Endocrinol.
Outcome: See linked PubMed abstract for methods and outcomes.[1618,3105,3331, etc.]
Open sourcePUBMED • 2023 • Human evidence curation set
PMID 37957525 from Curr Neurol Neurosci Rep.
Outcome: See linked PubMed abstract for methods and outcomes.[1618,3105,3331, etc.]
Open sourcePUBMED • 2022 • Human evidence curation set
PMID 35595477 from Prim Care.
Outcome: See linked PubMed abstract for methods and outcomes.[1618,3105,3331, etc.]
Open sourcePUBMED • 2024 • Human evidence curation set
PMID 38959863 from Cell Metab.
Outcome: See linked PubMed abstract for methods and outcomes.[1618,3105,3331, etc.]
Open sourcePUBMED • 2023 • Human evidence curation set
PMID 36516992 from Am J Epidemiol.
Outcome: See linked PubMed abstract for methods and outcomes.[1618,3105,3331, etc.]
Open sourcePUBMED • 2022 • Human evidence curation set
PMID 34857534 from Diabetes Care.
Outcome: See linked PubMed abstract for methods and outcomes.[1618,3105,3331, etc.]
Open source