SleepShred
The science behind SleepShred
SleepShred is built on the sleep segment of Dr Andy Galpin's appearance on The Diary Of A CEO, cross-referenced with the peer-reviewed literature. This library lists every study the app cites, grouped by topic, with the finding in plain language.
Sleep duration & healthHow much sleep adults actually need, what happens below seven hours, and why you stop noticing the impairment long before it stops happening.6 studiesRegularity & circadianGoing to bed and waking at consistent times predicts mortality better than total duration — and social jet lag is the version of this most people live with.4 studiesSleep apneaThe most under-diagnosed sleep disorder there is: roughly 936 million adults have it and the large majority have never been told.7 studiesInsomnia, RLS & instrumentsInsomnia, restless legs and the validated instruments used to measure them — plus what treatment guidelines actually recommend first.6 studiesWearables & trackingWhat your tracker measures well (total sleep time), what it measures badly (stages), and what it invents (sleep scores).3 studiesSleep, appetite & fat lossThe same diet with less sleep produces a different body: less fat lost, more muscle lost, and measurably more hunger.13 studiesCaffeineCaffeine works on your sleep for far longer than it works on your alertness — the reason a personal cutoff time beats a rule of thumb.6 studiesAlcoholAlcohol shortens the time it takes to fall asleep and damages nearly everything that happens afterwards.3 studiesScreens & evening arousalThe problem with the phone in bed is mostly arousal, not blue light — and even having the device in the room measurably matters.5 studiesLightLight is the main signal setting your clock: bright days and dark nights both count, and modern life inverts the pair.6 studiesSoundNoise fragments sleep at levels far below what wakes you up, which is why the target is a number, not a feeling.4 studiesTemperature & airSleep starts with a fall in core temperature, so the room's job is to let heat leave your body.3 studiesMeal timing & dietWhen you eat shapes how you sleep: late large meals hurt, the eating window matters, and a few foods have real (small) effects.5 studiesExercise, RHR & energyExercise improves sleep, sleep improves exercise, and the loop can be started from either end — the basis of the 5·4·3·2·1 rule.8 studiesSupplements & melatoninWhich sleep supplements survive contact with the evidence, at what dose, and why melatonin is a timing signal rather than a sedative.11 studiesPartner, travel & environmentYour bed partner, hotel rooms and the first night anywhere new all change your sleep in measurable, testable ways.5 studiesLife stagesHow sleep changes with age and after having children — and which changes are normal rather than a problem to fix.3 studies
Track it, don't guess it
SleepShred turns this research into a 20-second daily habit: log your night, see which of your own behaviours move your sleep, and screen for the disorders nobody diagnoses.
Get SleepShred for iPhoneEducational summary of published research, not medical advice. Screening scores are not diagnoses. If a score is elevated or you feel unwell, talk to a clinician.