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
The hormones training depends on are made in deep sleep. One week of five-hour nights drops testosterone 10–15%. Your program didn't stop working; the night funding it did.
The same morning anchor that deepens tonight's sleep lifts mood and energy within days. One intervention, two pillars, which is why it sits so early on the spine.
Short nights dysregulate tomorrow's blood sugar and appetite signalling before you've chosen anything. Some 'diet' problems are sleep problems wearing a coat.
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.