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recovery · PSQI score

Sleep Quality

Pittsburgh Sleep Quality Index. Subjective measure used in many studies.

DIRECTION
↓ lower is better
NORMAL RANGE
<5 (good sleep)
MECHANISMS
2

What
moves it.

These biological pathways influence Sleep Quality. Click any to see what affects it.

supported
Cortisol
Cortisol Modulation

Chronic cortisol elevation impairs recovery, sleep, and testosterone. Adaptogens may modulate it.

supported
Serotonin
Serotonin Modulation

Serotonin regulates mood, sleep, and appetite.

What
affects it.

amino-acid
L-Tryptophan

Precursor to serotonin and melatonin. Supports sleep and mood.

supported$
adaptogen
Rhodiola Rosea

Adaptogen for stress and fatigue. May improve mood and endurance.

supported$$
botanical
Eurycoma longifolia (Tongkat Ali)

Human RCTs show testosterone increase in hypogonadal men [citation:37]. Aromatase inhibition shown in vitro.

supported$$
adaptogen
Ashwagandha (Withania somnifera)

Reduces cortisol in multiple RCTs. May improve testosterone and stress resilience.

supported$$
mushroom
Reishi (Ganoderma lucidum)

Adaptogenic mushroom. Studied for immune function and stress.

supported$$
adaptogen
Schisandra Chinensis

Adaptogen studied for liver protection and stress resilience.

supported$$
vitamin
Vitamin B6

Cofactor for neurotransmitter synthesis. P5P is the active form.

established$