The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
the way I generally describe sleep to patients is sort of a balancing act between adenosine cortisol and melatonin and you've got it like these three things have to make they're like an orchestra you have to have the crescendo of adenosine with the decrescendo of cortisol and then you have to let melatonin take the breaks off this whole thing
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I'd like to think of sleep as a balancing act between cortisol melatonin and adenosine
if you're really trying to optimize your sleep you want high adenosine you can accomplish that by not having caffeine and by being active you want low cortisol that's probably a lengthier topic in itself and then you want high levels or rising levels of melatonin
rem sleep is less determined by how long you've been awake during the day that is much more deterministic of how much deep sleep and how deep that deep sleep is going to be and that's what sort of almost forces the serving of a plate of deep non-rem sleep up in the first couple of cycles so just to be clear matt and sorry to interrupt you does that mean then that deep sleep is more a function of how much adenosine you've accumulated how much melatonin you've accumulated and how much cortisol you've suppressed those three things factor more into your ability to generate lots of deep sleep