Science Hub
No black boxes.
Every recommendation BeWell makes links to peer-reviewed research. The scoring methodology is published in full. If you want to know why — the answer is always here.
The BeWell Score
How the score is built — measured against your own baseline, never a population average. The formula, the math, and the cold-start solution.
The Protocol
How your visible weekly plan adapts to your state — restore before optimize, and the safety rules that keep it honest.
Habit evidence
Each habit BeWell prescribes is backed by specific research — meta-analyses, randomized controlled trials, and validated protocols. Here is the complete evidence base.
Morning Sunlight Exposure
Getting daylight soon after waking is one of the most reliable, lowest-effort ways to steady sleep and lift morning mood.
Meta-analysis · Moderate–Large
Nervous-system regulationNSDR / Physiological Sigh
The fastest-acting tool in the library: a single long exhale, or a short non-sleep-deep-rest session, that calms the body in real time.
RCT · Moderate (fastest-acting for acute relief)
SleepConsistent Sleep Window
Keeping a steady sleep and wake time — not just total hours — is one of the strongest levers for how you feel.
Meta-analysis · Large
MovementModerate-to-Vigorous Activity
Regular moderate-to-vigorous movement is one of the most powerful non-pharmacological supports for mood and resilience.
Meta-analysis · Large
MovementLight Restorative Walking
A short, easy walk is behavioral activation with almost no cost — and it's the right dose when your system needs restoration, not strain.
Meta-analysis · Moderate
EnvironmentGreen Space Exposure
Time in nature reliably lowers stress — and there's a clear dose that makes a difference.
Meta-analysis · Moderate
Digital / LightEvening Digital Sunset
Dimming screens and short-wavelength light before bed protects your own melatonin and helps you fall asleep.
Meta-analysis · Moderate
DigitalMorning Phone-Free Buffer
Starting the day without immediately reaching for the phone lowers reactive stress and protects attention.
Observational · Small–Moderate
EnvironmentEnvironmental Decluttering
A brief daily tidy of the spaces you actually look at reduces low-grade ambient stress.
Observational · Small
Social / MobilityLocation Novelty
Leaving home and visiting varied places provides environmental novelty that breaks rumination and supports mood.
Observational · Moderate