Condition

Insomnia

Insomnia is trouble falling or staying asleep, often linked to stress, irregular schedules, or age-related shifts in sleep hormones that disrupt the body's natural sleep-wake cycle. Melatonin has the strongest evidence, and across five studies people with insomnia saw their symptoms improve, including older adults and children. Magnesium looked much less convincing, with no clear difference in insomnia symptoms in a very small group, so most other options rest on limited, small studies.

Sources: PMID 19584739; PMID 21340475

Supplements studied: 11
Graded outcomes: 10
Trials: 21
People studied: 13,294

Evidence by supplement

Strong
Moderate
Limited
Very limited

11 supplements

Melatonin

Melatonin: outcomes studied for Insomnia
Grade	Outcome	Effect	Size	Studies	People
	Insomnia Signs and Symptoms Large Improvement	Improves (the measure goes down)	Large effect	5 studies	259 people
Studies that measured insomnia signs and symptoms The effect of prolonged-release melatonin on sleep measures and psychomotor performance in elderly patients with insomniaInt Clin Psychopharmacol · PMID 19584739 Evaluation of sleep, puberty and mental health in children with long-term melatonin treatment for chronic idiopathic childhood sleep onset insomniaPsychopharmacology · PMID 21340475 Prolonged-release melatonin improves sleep quality and morning alertness in insomnia patients aged 55 years and older and has no withdrawal effectsJ Sleep Res · PMID 18036082 and 2 more on the Melatonin page
	Sleep Quality	Improves (the measure goes up)			211 people

Ashwagandha

Ashwagandha: outcomes studied for Insomnia
Grade	Outcome	Effect	Size	Studies	People
	Alertness Small Improvement	Improves (the measure goes up)	Small effect		170 people
	Anxiety Symptoms	Improves (the measure goes down)		5 studies	189 people
Studies that measured anxiety symptoms A double-blind, placebo-controlled evaluation of the anxiolytic efficacy ff an ethanolic extract of withania somniferaIndian J Psychiatry · PMID 21407960 Naturopathic care for anxiety: a randomized controlled trial ISRCTN78958974PLoS One · PMID 19718255 Safety and efficacy of Withania somnifera for anxiety and insomnia: Systematic review and meta-analysis.Hum Psychopharmacol · PMID 39083548 and 2 more on the Ashwagandha page
	Quality of Life	Improves (the measure goes up)		1 study	189 people
Studies that measured quality of life Efficacy of Ashwagandha (Withania somnifera [L.] Dunal) in improving cardiorespiratory endurance in healthy athletic adultsAyu · PMID 26730141
	Sleep Duration	Improves (the measure goes up)			281 people
	Sleep Efficiency	Improves (the measure goes up)			281 people
	Sleep Latency	Improves (the measure goes down)			281 people
	Sleep Quality	Improves (the measure goes up)			1,764 people

Passionflower

Anxiety Symptoms: improves
Sleep Duration: improves
Depression Symptoms: improves

Passionflower: outcomes studied for Insomnia
Grade	Outcome	Effect	Size	Studies	People
	Anxiety Symptoms Moderate Improvement	Improves (the measure goes down)	Moderate effect	6 studies	110 people
Studies that measured anxiety symptoms Herbal medicines as anxiolytics prior to third molar surgical extraction. A randomized controlled clinical trial.Clin Oral Investig · PMID 32951121 Effects of passiflora incarnata and midazolam for control of anxiety in patients undergoing dental extraction.Med Oral Patol Oral Cir Bucal · PMID 27918731 Effects of Passion Flower Extract, as an Add-On Treatment to Sertraline, on Reaction Time in Patients ‎with Generalized Anxiety Disorder: A Double-Blind Placebo-Controlled Study.Iran J Psychiatry · PMID 27928252 and 3 more on the Passionflower page
	Sleep Duration	Improves (the measure goes up)		1 study	110 people
Studies that measured sleep duration Effects of Passiflora incarnata Linnaeus on polysomnographic sleep parameters in subjects with insomnia disorder: a double-blind randomized placebo-controlled study.Int Clin Psychopharmacol · PMID 31714321
	Depression Symptoms	Improves (the measure goes down)			110 people
	Sleep Efficiency	Improves (the measure goes up)			110 people
	Sleep Latency	Improves (the measure goes down)			110 people

Probiotics

Depression Symptoms: improves
Sleep Quality: improves
Sleep Duration: improves

Probiotics: outcomes studied for Insomnia
Grade	Outcome	Effect	Size	Studies	People
	Depression Symptoms Small Improvement	Improves (the measure goes down)	Small effect	1 study	140 people
Studies that measured depression symptoms The Effect of Probiotics on Obesity with Comorbid Depression: A Systematic Review and Meta-Analysis.Br J Hosp Med · PMID 39347684
	Sleep Quality	Improves (the measure goes up)		1 study	424 people
Studies that measured sleep quality Impact of probiotics on sleep quality and mood states in patients with insomnia: a systematic review and meta-analysis.Front Microbiol · PMID 40740336
	Sleep Duration	Improves (the measure goes up)			226 people
	Sleep Efficiency	Improves (the measure goes up)			166 people
	Sleep Latency	Improves (the measure goes down)			226 people

Valerian

Insomnia Signs and Symptoms: improves
Menopausal Symptoms: improves
Sleep Quality: improves

Valerian: outcomes studied for Insomnia
Grade	Outcome	Effect	Size	Studies	People
	Insomnia Signs and Symptoms Small Improvement	Improves (the measure goes down)	Small effect	1 study	100 people
Studies that measured insomnia signs and symptoms Effect of valerian on sleep quality in postmenopausal women: a randomized placebo-controlled clinical trialMenopause · PMID 21775910
	Menopausal Symptoms Small Improvement	Improves (the measure goes down)	Small effect		100 people
	Sleep Quality	Improves (the measure goes up)		6 studies	847 people
Studies that measured sleep quality Valerian for sleep: a systematic review and meta-analysis.Am J Med · PMID 17145239 Aqueous extract of valerian reduces latency to fall asleep in manPlanta Med · PMID 4034730 Effectiveness of Valerian on insomnia: a meta-analysis of randomized placebo-controlled trialsSleep Med · PMID 20347389 and 3 more on the Valerian page
	Sedation	Improves (the measure goes up)		1 study	8 people
Studies that measured sedation Extract of valerian root (Valeriana officinalis L.) vs. placebo in treatment of obsessive-compulsive disorder: a randomized double-blind studyJ Complement Integr Med · PMID 22718671
	Sleep Latency	Improves (the measure goes down)			498 people

Lavender

Heart Rate: improves
Heart Rate Variability
Sleep Quality: improves

Lavender: outcomes studied for Insomnia
Grade	Outcome	Effect	Size	Studies	People
	Heart Rate Small Decrease	Improves (the measure goes down)	Small effect		67 people
	Heart Rate Variability No effect		NoneNo effect		67 people
	Sleep Quality	Improves (the measure goes up)		5 studies	119 people
Studies that measured sleep quality [Effects of lavender aromatherapy on insomnia and depression in women college students]Taehan Kanho Hakhoe Chi · PMID 16520572 The Sleep-Enhancing Effect of Lavender Essential Oil in Adults: A Systematic Review and Meta-Analysis.Holist Nurs Pract · PMID 40600743 An olfactory stimulus modifies nighttime sleep in young men and womenChronobiol Int · PMID 16298774 and 2 more on the Lavender page
	Insomnia Signs and Symptoms	Improves (the measure goes down)		1 study	10 people
Studies that measured insomnia signs and symptoms A single-blinded, randomized pilot study evaluating the aroma of Lavandula augustifolia as a treatment for mild insomniaJ Altern Complement Med · PMID 16131287

Cannabis

Sleep Latency: improves
Sleep Quality: improves

Cannabis: outcomes studied for Insomnia
Grade	Outcome	Effect	Size	Studies	People
	Sleep Latency Small Improvement	Improves (the measure goes down)	Small effect		23 people
	Sleep Quality	Improves (the measure goes up)		4 studies	89 people
Studies that measured sleep quality Cannabinoids for adult cancer-related pain: systematic review and meta-analysisBMJ Support Palliat Care · PMID 31959586 A double-blind, randomized, placebo-controlled, parallel group study of THC/CBD spray in peripheral neuropathic pain treatmentEur J Pain · PMID 24420962 Sativex successfully treats neuropathic pain characterised by allodynia: a randomised, double-blind, placebo-controlled clinical trialPain · PMID 17997224 and 1 more on the Cannabis page

Magnesium

Insomnia Signs and Symptoms
Serum Magnesium: improves
Sleep Duration: improves

Magnesium: outcomes studied for Insomnia
Grade	Outcome	Effect	Size	Studies	People
	Insomnia Signs and Symptoms No effect		NoneNo effect		43 people
	Serum Magnesium	Improves (the measure goes up)		6 studies	56 people
Studies that measured serum magnesium Oral magnesium supplementation improves insulin sensitivity in non-diabetic subjects with insulin resistance. A double-blind placebo-controlled randomized trial.Diabetes Metab · PMID 15223977 Short-Term Magnesium Therapy Alleviates Moderate Stress in Patients with Fibromyalgia: A Randomized Double-Blind Clinical Trial.Nutrients · PMID 35631229 The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trialJ Res Med Sci · PMID 23853635 and 3 more on the Magnesium page
	Sleep Duration	Improves (the measure goes up)		1 study	33 people
Studies that measured sleep duration Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-AnalysisBMC Complement Med Ther · PMID 33865376
	Sleep Quality	Improves (the measure goes up)		1 study	10 people
Studies that measured sleep quality Oral Mg(2+) supplementation reverses age-related neuroendocrine and sleep EEG changes in humansPharmacopsychiatry · PMID 12163983
	Restless Leg Syndrome Symptoms	Improves (the measure goes down)			10 people
	Sleep Disturbance Signs and Symptoms	Improves (the measure goes down)			10 people
	Sleep Efficiency	Improves (the measure goes up)			43 people
	Sleep Latency	Improves (the measure goes down)			33 people

Kava

Anxiety Symptoms: improves

Kava: outcomes studied for Insomnia
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Anxiety Symptoms	Improves (the measure goes down)		7 studies	678 people
Studies that measured anxiety symptoms Kava extract for treating anxietyCochrane Database Syst Rev · PMID 12535473 Clinical efficacy of kava extract WS 1490 in sleep disturbances associated with anxiety disorders. Results of a multicenter, randomized, placebo-controlled, double-blind clinical trialJ Affect Disord · PMID 14706720 Kava treatment in patients with anxietyPhytother Res · PMID 15162364 and 4 more on the Kava page

Ginkgo Biloba

Sleep Quality: improves

Ginkgo Biloba: outcomes studied for Insomnia
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Sleep Quality	Improves (the measure goes up)		2 studies	16 people
Studies that measured sleep quality Polysomnographic effects of adjuvant ginkgo biloba therapy in patients with major depression medicated with trimipraminePharmacopsychiatry · PMID 11302564 The effect of Li 1370, extract of Ginkgo biloba, on REM sleep in humansPharmacopsychiatry · PMID 11518478

Lemon Balm

Insomnia Signs and Symptoms: improves

Lemon Balm: outcomes studied for Insomnia
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Insomnia Signs and Symptoms	Improves (the measure goes down)		1 study	30 people
Studies that measured insomnia signs and symptoms Effects of Melissa officinalis Phytosome on Sleep Quality: Results of a Prospective, Double-Blind, Placebo-Controlled, and Cross-Over Study.Nutrients · PMID 39683592

Key findings

Insomnia Signs and SymptomsMelatoninImproves (the measure goes down)
AlertnessAshwagandhaImproves (the measure goes up)
Anxiety SymptomsPassionflowerImproves (the measure goes down)

The Insomnia protocol

2 primary supplements · 2 supporting supplements

Melatonin0.5–5 mg before bed
Magnesium400–500 mg before bed (glycinate form)

See the full protocol

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Studies cited

7 studies from PubMed

The effect of light therapy on insomnia: A systematic review and meta-analysis.Sleep Breath · PMID 39733392
Efficacy of cognitive behavioral therapy for insomnia in the perinatal period: a meta-analysis of randomized controlled trials.Sleep Biol Rhythms · PMID 38524162
Internet-Guided Cognitive Behavioral Therapy for Insomnia Among Patients With Traumatic Brain Injury: A Randomized Clinical Trial.JAMA Netw Open · PMID 38980675
The efficacy of cognitive behavioral therapy for insomnia in adolescents: a systematic review and meta-analysis of randomized controlled trials.Front Public Health · PMID 39628800
Effects of sleep hygiene education for insomnia: A systematic review and meta-analysis.Sleep Med Rev · PMID 40449065
[The effect of music containing binaural beats on daytime fall-asleep dynamics]Zh Nevrol Psikhiatr Im S S Korsakova · PMID 32307409
The effect of progressive muscle relaxation exercises on postmenopausal sleep quality and fatigue: a single-blind randomized controlled study.Menopause · PMID 39058233

Evidence by supplement

Key findings

The Insomnia protocol

Shop the evidence-backed picks

Studies cited

Related conditions

Supplement stack for Insomnia