Sleep
Sleep is the only pillar that runs muscle repair, memory consolidation, hormone regulation, and immune work simultaneously. There is no supplement, no training protocol, no meditation that replaces it. Your other gains are mortgaged against it. Trying to add 10kg to your bench while sleeping six hours? Sleep is your strength training. Realised reads sleep stages, HRV during the night, and consistency of timing, then tells you what your other pillars are paying for it.
How the system reads it
You averaged 5.8 hours of deep sleep this week. That's 23% below your 90-day baseline. The pattern correlates with your post-9pm eating: 78% of low-sleep nights followed late meals.
No pillar stands alone: what sleep does to the other three
Muscle is built while you sleep, not while you lift. One sleepless night cuts muscle protein synthesis about 18% and drops testosterone by a quarter. Sleep work is strength work, not something separate from it.
Sleep is one of the biggest levers on mood and thinking you have. Around 17 hours awake, reaction times sit roughly at the drink-drive limit, and how irritable you are, and what you have the strength to say yes or no to, are all impacted by the night.
Short nights dysregulate tomorrow's blood sugar and appetite signalling before you've chosen anything. Some 'diet' problems are sleep problems in disguise.
The genetic layer
Your circadian timing isn't just preference. Four core clock genes set your natural sleep window, your ideal wake time, and how disruptive shifting it is. Realised reads these to set bedtimes that work with your physiology, not against it.