Condition

Sleep Health

Sleep health describes how well you fall asleep, stay asleep and wake rested, which depends on your body clock and calming brain signals working together. Melatonin, the body's own sleep-timing hormone, is the supplement people look at most, and trials found insomnia symptoms improved. Those studies were small, though, with only 48 people across five of them, mostly older adults and children with insomnia, so the evidence is limited.

Sources: PMID 19584739; PMID 21340475

Supplements studied: 23
Graded outcomes: 17
Trials: 32
People studied: 10,047

Evidence by supplement

Strong
Moderate
Limited
Very limited

23 supplements

Saffron

Saffron: outcomes studied for Sleep Health
Grade	Outcome	Effect	Size	Studies	People
	Anxiety Symptoms Small Improvement	Improves (the measure goes down)	Small effect	6 studies	178 people
Studies that measured anxiety symptoms Crocus sativus L. versus Citalopram in the Treatment of Major Depressive Disorder with Anxious Distress: A Double-Blind, Controlled Clinical TrialPharmacopsychiatry · PMID 27701683 The effects of alcoholic extract of saffron (Crocus satious L.) on mild to moderate comorbid depression-anxiety, sleep quality, and life satisfaction in type 2 diabetes mellitus: A double-blind, randomized and placebo-controlled clinical trialComplement Ther Med · PMID 30477839 A double-blind, randomized and placebo-controlled trial of Saffron (Crocus sativus L.) in the treatment of anxiety and depressionJ Complement Integr Med · PMID 27101556 and 3 more on the Saffron page
	Depression Symptoms	Improves (the measure goes down)		18 studies	128 people
Studies that measured depression symptoms Crocus Sativus L. (saffron) versus sertraline on symptoms of depression among older people with major depressive disorders-a double-blind, randomized intervention studyPsychiatry Res · PMID 31669837 Saffron improved depression and reduced homocysteine level in patients with major depression: A Randomized, double-blind studyAvicenna J Phytomed · PMID 29387573 Crocus sativus L. (petal) in the treatment of mild-to-moderate depression: a double-blind, randomized and placebo-controlled trialPhytomedicine · PMID 16979327 and 15 more on the Saffron page
	Insomnia Signs and Symptoms	Improves (the measure goes down)		1 study	63 people
Studies that measured insomnia signs and symptoms Effects of saffron on sleep quality in healthy adults with self-reported poor sleep: a randomized, double-blind, placebo-controlled trialJ Clin Sleep Med · PMID 32056539
	Sleep Quality	Improves (the measure goes up)		1 study	241 people
Studies that measured sleep quality affron ® a novel saffron extract (Crocus sativus L.) improves mood in healthy adults over 4 weeks in a double-blind, parallel, randomized, placebo-controlled clinical trialComplement Ther Med · PMID 28735826
	Mood	Improves (the measure goes up)			128 people
	Sleep Disturbance Signs and Symptoms	Improves (the measure goes down)			63 people
	Sleep Duration	Improves (the measure goes up)			63 people
	Sleep Latency	Improves (the measure goes down)			63 people
	Stress Signs and Symptoms	Improves (the measure goes down)			128 people

Caffeine

Caffeine: outcomes studied for Sleep Health
Grade	Outcome	Effect	Size	Studies	People
	Sleep Duration Small Decrease	Worsens (the measure goes down)	Small effect	2 studies	80 people
Studies that measured sleep duration The Effect of Consuming Caffeine Before Late Afternoon/Evening Training or Competition on Sleep: A Systematic Review with Meta-Analysis.Sports · PMID 41003623 The effect of caffeine on subsequent sleep: A systematic review and meta-analysis.Sleep Med Rev · PMID 36870101
	Sleep Efficiency	Improves (the measure goes up)			80 people
	Sleep Latency	Changes; see studies			252 people

Passionflower

Anxiety Symptoms: improves
Sleep Quality: improves
Sleep Efficiency: improves

Passionflower: outcomes studied for Sleep Health
Grade	Outcome	Effect	Size	Studies	People
	Anxiety Symptoms Moderate Improvement	Improves (the measure goes down)	Moderate effect	6 studies	41 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 Quality	Improves (the measure goes up)		1 study	41 people
Studies that measured sleep quality A double-blind, placebo-controlled investigation of the effects of Passiflora incarnata (passionflower) herbal tea on subjective sleep quality.Phytother Res · PMID 21294203
	Sleep Efficiency	Improves (the measure goes up)			41 people

Melatonin

Insomnia Signs and Symptoms: improves
Migraine Frequency: improves
Sleep Latency: improves

Melatonin: outcomes studied for Sleep Health
Grade	Outcome	Effect	Size	Studies	People
	Insomnia Signs and Symptoms Large Improvement	Improves (the measure goes down)	Large effect	5 studies	48 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
	Migraine Frequency	Improves (the measure goes down)		1 study	48 people
Studies that measured migraine frequency Randomised clinical trial comparing melatonin 3 mg, amitriptyline 25 mg and placebo for migraine prevention.J Neurol Neurosurg Psychiatry · PMID 27165014
	Sleep Latency	Improves (the measure goes down)		1 study	498 people
Studies that measured sleep latency Efficacy on sleep parameters and tolerability of melatonin in individuals with sleep or mental disorders: A systematic review and meta-analysis.Neurosci Biobehav Rev · PMID 35691474
	Sleep Duration	Improves (the measure goes up)			480 people
	Sleep Quality	Improves (the measure goes up)			48 people

Magnesium

C-Reactive Protein (CRP): improves
Serum Magnesium: improves
Sleep Quality: improves

Magnesium: outcomes studied for Sleep Health
Grade	Outcome	Effect	Size	Studies	People
	C-Reactive Protein (CRP) Small Decrease	Improves (the measure goes down)	Small effect	3 studies	100 people
Studies that measured c-reactive protein (crp) Effect of Magnesium Supplementation on Inflammatory Parameters: A Meta-Analysis of Randomized Controlled TrialsNutrients · PMID 35277037 Magnesium supplementation improves indicators of low magnesium status and inflammatory stress in adults older than 51 years with poor quality sleepMagnes Res · PMID 21199787 The effect of long-term magnesium intake on inflammatory markers in patients with metabolic syndrome: a systematic review and meta-analysis of randomized controlled trials.Front Nutr · PMID 41245414
	Serum Magnesium	Improves (the measure goes up)		6 studies	100 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 Quality	Improves (the measure goes up)		1 study	112 people
Studies that measured sleep quality Oral Mg(2+) supplementation reverses age-related neuroendocrine and sleep EEG changes in humansPharmacopsychiatry · PMID 12163983

Theanine

Anxiety Symptoms: improves
Attention: improves
Executive Function: improves

Theanine: outcomes studied for Sleep Health
Grade	Outcome	Effect	Size	Studies	People
	Anxiety Symptoms Small Improvement	Improves (the measure goes down)	Small effect	2 studies	30 people
Studies that measured anxiety symptoms L-Theanine reduces psychological and physiological stress responsesBiol Psychol · PMID 16930802 The Effects of Green Tea Amino Acid L-Theanine Consumption on the Ability to Manage Stress and Anxiety Levels: a Systematic Review.Plant Foods Hum Nutr · PMID 31758301
	Attention	Improves (the measure goes up)		4 studies	30 people
Studies that measured attention L-theanine and caffeine in combination affect human cognition as evidenced by oscillatory alpha-band activity and attention task performanceJ Nutr · PMID 18641209 A double-blind, placebo-controlled study evaluating the effects of caffeine and L-theanine both alone and in combination on cerebral blood flow, cognition and moodPsychopharmacology · PMID 25761837 L-theanine improves neurophysiological measures of attention in a dose-dependent manner: a double-blind, placebo-controlled, crossover study.Nutr Neurosci · PMID 32777998 and 1 more on the Theanine page
	Executive Function	Improves (the measure goes up)		3 studies	30 people
Studies that measured executive function Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled TrialNutrients · PMID 31623400 Caffeine and theanine exert opposite effects on attention under emotional arousalCan J Physiol Pharmacol · PMID 28044450 Effects of l-Theanine on Cognitive Function in Middle-Aged and Older Subjects: A Randomized Placebo-Controlled StudyJ Med Food · PMID 33751906
	Sleep Quality	Improves (the measure goes up)		2 studies	900 people
Studies that measured sleep quality The effects of L-theanine consumption on sleep outcomes: A systematic review and meta-analysis.Sleep Med Rev · PMID 40056718 The effects of L-theanine (Suntheanine®) on objective sleep quality in boys with attention deficit hyperactivity disorder (ADHD): a randomized, double-blind, placebo-controlled clinical trialAltern Med Rev · PMID 22214254
	Insomnia Signs and Symptoms	Improves (the measure goes down)		1 study	40 people
Studies that measured insomnia signs and symptoms L-theanine in the adjunctive treatment of generalized anxiety disorder: A double-blind, randomised, placebo-controlled trialJ Psychiatr Res · PMID 30580081
	Day-Time Dysfunction	Improves (the measure goes up)			571 people
	Depression Symptoms	Improves (the measure goes down)			30 people
	Motor Speed	Improves (the measure goes up)			30 people
	Sleep Disturbance Signs and Symptoms	Improves (the measure goes down)			30 people
	Sleep Latency	Improves (the measure goes down)			877 people
	Verbal Fluency	Improves (the measure goes up)			30 people
	Verbal Memory	Improves (the measure goes up)			30 people
	Working Memory	Improves (the measure goes up)			30 people

Yohimbine

Diuresis: improves
Plasma Melatonin: improves

Yohimbine: outcomes studied for Sleep Health
Grade	Outcome	Effect	Size	Studies	People
	Diuresis Mild diuretic effect	Improves (the measure goes up)	Small effect	1 study	10 people
Studies that measured diuresis Melatonin responses to clonidine and yohimbine challengesJ Psychiatry Neurosci · PMID 7647083
	Plasma Melatonin	Improves (the measure goes up)			10 people

Kava

Sleep Quality: improves
Stress Signs and Symptoms: improves

Kava: outcomes studied for Sleep Health
Grade	Outcome	Effect	Size	Studies	People
	Sleep Quality Small Improvement	Improves (the measure goes up)	Small effect		24 people
	Stress Signs and Symptoms	Improves (the measure goes down)		2 studies	24 people
Studies that measured stress signs and symptoms Kava and valerian in the treatment of stress-induced insomniaPhytother Res · PMID 11536390 Effect of kava and valerian on human physiological and psychological responses to mental stress assessed under laboratory conditionsPhytother Res · PMID 11807960

Glycine

Cognition: improves
Sleep Quality: improves
Fatigue Symptoms: improves

Glycine: outcomes studied for Sleep Health
Grade	Outcome	Effect	Size	Studies	People
	Cognition Small Improvement	Improves (the measure goes up)	Small effect		11 people
	Sleep Quality	Improves (the measure goes up)		1 study	33 people
Studies that measured sleep quality The effects of glycine on subjective daytime performance in partially sleep-restricted healthy volunteersFront Neurol · PMID 22529837
	Fatigue Symptoms	Improves (the measure goes down)			26 people

Vitamin D

Fatigue Symptoms: improves
Sleep Duration: improves
Sleep Latency: improves

Vitamin D: outcomes studied for Sleep Health
Grade	Outcome	Effect	Size	Studies	People
	Fatigue Symptoms Small Improvement	Improves (the measure goes down)	Small effect		93 people
	Sleep Duration	Improves (the measure goes up)		1 study	93 people
Studies that measured sleep duration The effect of vitamin D supplement on the score and quality of sleep in 20-50 year-old people with sleep disorders compared with control groupNutr Neurosci · PMID 28475473
	Sleep Latency	Improves (the measure goes down)			93 people
	Sleep Quality	Improves (the measure goes up)			93 people

Valerian

Fatigue Symptoms: improves
Sleep Quality: improves
Sleep Latency: improves

Valerian: outcomes studied for Sleep Health
Grade	Outcome	Effect	Size	Studies	People
	Fatigue Symptoms Small Improvement	Improves (the measure goes down)	Small effect		202 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
	Sleep Latency	Improves (the measure goes down)			498 people

PQQ

Fatigue Symptoms: improves
Pain: improves
Sleep Quality: improves

PQQ: outcomes studied for Sleep Health
Outcome	Effect	Size	People
Fatigue Symptoms Small Improvement	Improves (the measure goes down)	Small effect	17 people
Pain	Improves (the measure goes down)		17 people
Sleep Quality	Improves (the measure goes up)		17 people
Stress Signs and Symptoms	Improves (the measure goes down)		17 people

Cannabis

Attention
Mood: improves
Memory: improves

Cannabis: outcomes studied for Sleep Health
Outcome	Effect	Size	Studies	People
Attention No effect		NoneNo effect	1 study	8 people
Mood	Improves (the measure goes up)		2 studies	8 people
Memory	Improves (the measure goes up)		1 study	8 people
Fatigue Symptoms	Improves (the measure goes down)			8 people
Sleep Latency	Improves (the measure goes down)			8 people
Working Memory	Improves (the measure goes up)			8 people

Quercetin

Fatigue Symptoms
Sleep Quality: improves

Quercetin: outcomes studied for Sleep Health
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Fatigue Symptoms No effect		NoneNo effect		58 people
	Sleep Quality	Improves (the measure goes up)		1 study	58 people

Fish Oil

Sleep Duration
Sleep Quality: improves
Sleep Efficiency: improves

Fish Oil: outcomes studied for Sleep Health
Outcome	Effect	Size	Studies	People
Sleep Duration No effect		NoneNo effect		413 people
Sleep Quality	Improves (the measure goes up)		1 study	1,261 people
Sleep Efficiency	Improves (the measure goes up)			357 people
Sleep Latency	Improves (the measure goes down)			485 people

Docosahexaenoic Acid

Sleep Duration
Wakefulness: improves
Sleep Latency: improves

Docosahexaenoic Acid: outcomes studied for Sleep Health
Outcome	Effect	Size	Studies	People
Sleep Duration No effect		NoneNo effect		362 people
Wakefulness	Improves (the measure goes down)		1 study	362 people
Sleep Latency	Improves (the measure goes down)			362 people

Creatine

Adrenaline
Subjective Well-Being: improves
Attention: improves

Creatine: outcomes studied for Sleep Health
Outcome	Effect	Size	Studies	People
Adrenaline No effect		NoneNo effect		19 people
Subjective Well-Being	Improves (the measure goes up)		3 studies	39 people
Attention	Improves (the measure goes up)		1 study	19 people
Memory	Improves (the measure goes up)		1 study	39 people
Cortisol	Improves (the measure goes down)			39 people
Dopamine	Improves (the measure goes up)			19 people
Fatigue Symptoms	Improves (the measure goes down)			19 people
Noradrenaline	Improves (the measure goes up)			19 people
Sleep Deprivation Symptoms	Improves (the measure goes down)			39 people

Lavender

Sleep Quality: improves

Lavender: outcomes studied for Sleep Health
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Sleep Quality	Improves (the measure goes up)		5 studies	628 people

Ginkgo Biloba

Sleep Quality: improves

Ginkgo Biloba: outcomes studied for Sleep Health
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Sleep Quality	Improves (the measure goes up)		2 studies	10 people

Lemon Balm

Insomnia Signs and Symptoms: improves

Lemon Balm: outcomes studied for Sleep Health
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Insomnia Signs and Symptoms	Improves (the measure goes down)		1 study	30 people

Vitamin B6

Dream Salience: improves

Vitamin B6: outcomes studied for Sleep Health
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Dream Salience	Improves (the measure goes up)		1 study	18 people

Exogenous Ketones

Sleep Quality: improves

Exogenous Ketones: outcomes studied for Sleep Health
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Sleep Quality	Improves (the measure goes up)		1 study	89 people

Panax Ginseng (Korean Ginseng)

Sleep Quality: improves

Panax Ginseng (Korean Ginseng): outcomes studied for Sleep Health
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Sleep Quality	Improves (the measure goes up)		1 study	16 people

What the published studies found

19 automated readings

Automated reading of the published studies (Decosa evidence engine), for outcomes Dr. Grey has not graded yet. It is not a Dr. Grey grade and does not change one. How it is read

Ashwagandha: sleep quality
The best available review (2026, 24 studies) found an improvement in sleep quality. That review studied healthy individuals and patients with stress-related or functional disorders. All 9 studies read agree. The evidence is moderate.
9 studies counted of 11 read: 3 reviews and 6 trials (547 people in the trials).
1. Systematic review, 2026; 24 studies; healthy individuals and patients with stress-related or functional disorders: improves (the review the verdict rests on). improved sleep quality, enhancement of cognitive functions Clinical evidence for the adaptogenic effects of Withania somnifera and Rhodiola rosea - A systematic review with molecular interpretation of psychometric outcomesPubMed 41906501
2. Meta-analysis, 2024; 5 studies, 254 people; patients with anxiety and/or insomnia: improves. Safety and efficacy of Withania somnifera for anxiety and insomnia: Systematic review and meta-analysisPubMed 39083548
3. Meta-analysis, 2021; 5 studies, 400 people; adults 18 years old and above: improves. significant effect on overall sleep (Standardized Mean Difference -0.59 Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysisPubMed 34559859
4. Randomised trial, 2026; 135 people: improves. Sleep quality, psychological well-being, and eating behavior significantly improved from baseline to day 60 in … Efficacy and safety of Ashwagandha root extract sustained-release (AshwaSR) capsules in healthy adult, stressed subjects: A randomized, double-blind, placebo-controlled, parallel-group, 3-arm clinical trialPubMed 41824889
5. Randomised trial, 2026; 66 people; postmenopausal women aged 45-65 years: improves. significantly greater improvements in sleep quality Effects of Withania somnifera root extract on sleep quality, body composition, and menopausal symptoms in postmenopausal women: a randomized, double-blind, placebo-controlled trialPubMed 42742071
6. Randomised trial, 2025; 90 people: improves. improvements in PSS, BAI, and PSQI scores A New Ashwagandha Formulation (Zenroot™) Alleviates Stress and Anxiety Symptoms While Improving Mood and Sleep Quality: A Randomized, Double-Blind, Placebo-Controlled Clinical StudyPubMed 40875185
7. Randomised trial, 2024; 52 people; healthy adults with sleep problems: improves. Changes in the visual analogue scale (VAS) for sleep quality were significantly higher in the … Effectiveness of Enriched Milk with Ashwagandha Extract and Tryptophan for Improving Subjective Sleep Quality in Adults with Sleep Problems: A Randomized Double-Blind Controlled TrialPubMed 39189195
8. Randomised trial, 2022; 60 people; healthy college students: improves. group membership affected final sleep (58.4 ± 12.4 vs. 48.2 ± 15.0 The Impact of Ashwagandha on Stress, Sleep Quality, and Food Cravings in College Students: Quantitative Analysis of a Double-Blind Randomized Control TrialPubMed 35984871
9. Randomised trial, 2020; 144 people; healthy adults with non-restorative sleep: improves. 72% increase in self-reported sleep quality A randomized, double blind, placebo controlled study to evaluate the effects of ashwagandha (Withania somnifera) extract on sleep quality in healthy adultsPubMed 32540634
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.
Coenzyme Q10: sleep quality
Mixed or unclear: two readings of the studies disagreed. One reading found evidence too weak to tell for sleep quality, the other an improvement. The question is open.
1 study counted of 7 read: 1 trial (50 people in the trials).
1. Randomised trial, 2025; 50 people; patients with tinnitus due to presbycusis: improves. sleep disorder (-7.60 ± 1.38) and (-1.0 ± 8.55) The Effect of Coenzyme Q10 on Tinnitus Severity and Sleep Quality in Patients with PresbycusisPubMed 39850225
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.
Creatine: sleep quality
The studies read are too weak to tell whether Creatine changes sleep quality. The evidence is very weak.
5 studies counted of 9 read: 4 trials (93 people in the trials).
1. Crossover trial, 2026; 58 people; healthy and active adults: mixed results. Some positive and potentially undesirable effects were observed in sleep quality assessments Effects of six weeks of guanidinoacetic acid supplementation with and without creatine monohydrate on cognitive function and markers of health in healthy adultsPubMed 42730704
2. Study, 2026; tactical populations (e.g. military, law enforcement): improves. The emerging and evolving evidence supporting creatine as an ergogenic aid: history and applicationsPubMed 41870601
3. Crossover trial, 2025; 14 people; physically active men: improves. CrM improved sleep quality compared to PL Effects of Creatine Monohydrate Loading on Sleep Metrics, Physical Performance, Cognitive Function, and Recovery in Physically Active Men: A Randomized, Double-Blind, Placebo-Controlled, Crossover TrialPubMed 41470776
4. Randomised trial, 2024; 21 people; naturally menstruating females: no clear difference. Creatine Improves Total Sleep Duration Following Resistance Training Days versus Non-Resistance Training Days among Naturally Menstruating FemalesPubMed 39203908
5. Randomised trial, 2013: no clear difference. no general changes were observed in Creatine supplementation in fibromyalgia: a randomized, double-blind, placebo-controlled trialPubMed 23554283
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.
Ginkgo Biloba: sleep quality
The 1 study read (398 people in all) mostly found an improvement in sleep quality. The evidence is limited.
1 study counted of 11 read: 1 trial (398 people in the trials).
1. Randomised trial, 2026; 398 people; children aged 5-14 with monosymptomatic nocturnal enuresis: improves. Ginkgo biloba versus desmopressin in treatment of children with monosymptomatic nocturnal enuresis: A randomized controlled trialPubMed 42321081
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.
Glycine: sleep quality
The studies read are too weak to tell whether Glycine changes sleep quality. They lean toward an improvement, which is not enough to claim one. The evidence is very weak.
1 study counted of 9 read: 1 trial (20 people in the trials).
1. Crossover trial, 2021; 20 people; urology outpatients with overactive bladder symptoms: improves. sleep latency, latency to first nighttime urination Dietary glycine improves urine storage symptoms in urology outpatientsPubMed 33793143
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.
Inositol: sleep quality
The studies read are too weak to tell whether Inositol changes sleep quality. They lean toward an improvement, which is not enough to claim one. The evidence is very weak.
1 study counted of 4 read: 1 trial (60 people in the trials).
1. Randomised trial, 2022; 60 people; pregnant women with low-risk singleton pregnancies: improves. mean difference of the total sleep quality score between the two groups was -1.537 The impact of myo-inositol supplementation on sleep quality in pregnant women: a randomized, double-blind, placebo-controlled studyPubMed 32933356
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.
Lavender: sleep quality
The studies disagree. A Cochrane review (2020, 13 studies, 708 people) found little or no difference in sleep quality, while 10 of the 11 studies read found an improvement. The evidence is very weak.
11 studies counted of 11 read: 8 reviews and 3 trials (153 people in the trials).
1. Meta-analysis, 2020; 13 studies, 708 people; people with dementia in institutional care: no clear difference (the review the verdict rests on). We did not find evidence of benefit on these outcomes. Aromatherapy for dementiaPubMed 32813272
2. Meta-analysis, 2025; 11 studies, 628 people: improves. sleep-enhancing effect of lavender essential oil intervention in adults was significant The Sleep-Enhancing Effect of Lavender Essential Oil in Adults: A Systematic Review and Meta-AnalysisPubMed 40600743
3. Meta-analysis, 2025; 9 studies; older adults with sleep disorders: improves. significant improvement in the total score of sleep quality A systematic review and meta-analysis of clinical trials on lavender for sleep disorders in older adultsPubMed 41057090
4. Meta-analysis, 2023; 3 studies; postpartum mothers: improves. sleep quality in the group receiving lavender improved The effect of lavender on mothers sleep quality in the postpartum period: a systematic review and meta-analysisPubMed 35080353
5. Systematic review, 2022; 13 studies, 838 people; patients with cancer: improves. lavender was significantly effective in the reduction of anxiety and pain, and improved sleep quality A systematic review of the effect of lavender on cancer complicationsPubMed 35462027
6. Systematic review, 2022; 20 studies; adults without insomnia: improves. Lavender essential oil was associated with improved sleep quality The Effect of Lavender on Sleep Quality in Individuals Without Insomnia: A Systematic ReviewPubMed 35708558
7. Meta-analysis, 2022; 4 studies; prenatal and postnatal women: improves. produced a 0.98-point improvement in postnatal mothers' quality of sleep [Fatigue relief by aromatherapy use in prenatal and postnatal women: a systematic review and meta-analysis]PubMed 36312866
8. Systematic review, 2019; 3 studies; menopausal and elderly women: improves. Effect of Lavender on Sleep, Sexual Desire, Vasomotor, Psychological and Physical Symptom among Menopausal and Elderly Women: A Systematic ReviewPubMed 31497578
9. Randomised trial, 2026; 90 people; elderly individuals: improves. PSQI total score was 6.11±2.86 in the pre-test and 4.33±2.07 in the post-test The effect of lavender scent recommended to the elderly on sleep quality and physical balance: A randomized controlled trialPubMed 42623910
10. Randomised trial, 2024; 54 people: improves. Sleep quality scores significantly increased (p = <0.001) The effect of lavender and bergamot oil applied via inhalation on the anxiety level and sleep quality of surgical intensive care unit patientsPubMed 38490827
11. Randomised trial, 2021; 9 people: improves. All participants reported better sleep quality A pilot study on essential oil aroma stimulation for enhancing slow-wave EEG in sleeping brainPubMed 33441798
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.
Lemon Balm: sleep quality
The best available review (2024) found an improvement in sleep quality. That review studied people with psychological well-being concerns. 2 of the 3 studies read agree; 1 found no clear difference. The evidence is limited.
3 studies counted of 11 read: 1 review and 2 trials (44 people in the trials).
1. Systematic review, 2024; people with psychological well-being concerns: improves (the review the verdict rests on). can elicit cognitive and sleep-quality enhancement Clinical Efficacy and Tolerability of Lemon Balm (Melissa officinalis L.) in Psychological Well-Being: A ReviewPubMed 39458539
2. Crossover trial, 2024: improves. significant reduction in the ISI score in the treated group Effects of Melissa officinalis Phytosome on Sleep Quality: Results of a Prospective, Double-Blind, Placebo-Controlled, and Cross-Over StudyPubMed 39683592
3. Randomised trial, 2023; 44 people; type 2 diabetes patients with depression: no clear difference. no significant differences were observed in The effects of melissa officinalis on depression and anxiety in type 2 diabetes patients with depression: a randomized double-blinded placebo-controlled clinical trialPubMed 37131158
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.
Magnesium: sleep quality
The studies disagree. The best available review (2026, 12 studies) found little or no difference in sleep quality, while 4 of the 5 studies read found an improvement. The evidence is very weak.
5 studies counted of 10 read: 3 reviews and 2 trials (155 people in the trials).
1. Systematic review, 2026; 12 studies; adults with sleep-related outcomes: no clear difference (the review the verdict rests on). Findings were inconsistent across subjective outcomes Magnesium Supplementation for Sleep in Adults: A Systematic Review of Randomized Controlled TrialsPubMed 42661485
2. Systematic review, 2024; 15 studies; patients with anxiety or sleep disorders: improves. Five out of eight sleep-related studies reported improvements in sleep parameters Examining the Effects of Supplemental Magnesium on Self-Reported Anxiety and Sleep Quality: A Systematic ReviewPubMed 38817505
3. Meta-analysis, 2021; 3 studies, 151 people; older adults with insomnia: improves. sleep onset latency time was 17.36 min less Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-AnalysisPubMed 33865376
4. Randomised trial, 2024; 80 people; adults with self-reported sleep problems: improves. MgT significantly (p < 0.05) improved vs placebo deep sleep score Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trialPubMed 39252819
5. Randomised trial, 2022; 75 people; patients with restless legs syndrome: improves. Therapeutic effects of magnesium and vitamin B6 in alleviating the symptoms of restless legs syndrome: a randomized controlled clinical trialPubMed 36587225
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.
Melatonin: sleep quality
The studies disagree. A Cochrane review (2018, 4 studies, 151 people) did not settle it for sleep quality, while 3 of the 8 studies read found an improvement. The evidence is very weak.
Side effects: 1 of the 7 studies that reported on them found more with Melatonin (headaches, gastrointestinal problems, dizziness).
8 studies counted of 11 read: 7 reviews and 1 trial (57 people in the trials).
1. Systematic review, 2018; 4 studies, 151 people; adults in the intensive care unit: unclear: evidence too weak to tell (the review the verdict rests on). Melatonin for the promotion of sleep in adults in the intensive care unitPubMed 29746721
2. Systematic review, 2026; 98 studies, 28,920 people; individuals with chronic non-cancer pain: improves. melatonin significantly improved sleep quality compared with placebo Comparative effectiveness and safety of pharmacological interventions for sleep outcomes in chronic non-cancer pain: a systematic review and network meta-analysisPubMed 42430948
3. Meta-analysis, 2026; 23 studies, 2,028 people; people with chronic or postoperative musculoskeletal pain: mixed results. Sleep quality favoured melatonin in people with chronic MSK pain Efficacy and effectiveness of melatonin for the management of musculoskeletal pain: a systematic review and meta-analysis of placebo and active controlled trialsPubMed 42378431
4. Systematic review, 2026; 23 studies, 1,941 people; adults with migraine and sleep disturbances: no clear difference. Interventions for Migraine and Sleep: A Systematic Review Exploring Their Bidirectional AssociationPubMed 41874004
5. Systematic review, 2026; 7 studies, 497 people; menopausal women: no clear difference. A systematic review and meta-analysis of randomized controlled trials investigated the effects of melatonin supplementation on bone mineral density, quality of life, and sleep in menopausal womenPubMed 41693954
6. Meta-analysis, 2026; 4 studies, 455 people; patients undergoing total joint arthroplasty: no clear difference. melatonin did not significantly impact subjective or objective sleep outcomes Evaluating Whether Melatonin Impacts Postoperative Sleep Following Total Joint Arthroplasty: A Systematic Review and Meta-analysis of Randomized Controlled TrialsPubMed 42205627
7. Meta-analysis, 2026; 7 studies, 409 people: improves. The Effectiveness of Melatonin for Sleep Disturbances in Parkinson' Disease: Systematic Review and Meta-AnalysisPubMed 40588412
8. Randomised trial, 2026; 57 people; patients undergoing urological surgery: improves. sleep-quality scores increased significantly in the melatonin group The effect of preoperative melatonin patches on sleep quality in patients undergoing urological surgeryPubMed 42138936
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.
Omega-3 Fatty Acids: sleep quality
The studies disagree. The best available review (2024, 8 studies) found an improvement in sleep quality, while 3 of the 8 studies read found no clear difference. The evidence is very weak.
8 studies counted of 11 read: 4 reviews and 4 trials (202 people in the trials).
1. Meta-analysis, 2024; 8 studies: improves (the review the verdict rests on). Subjectively assessed sleep was significantly improved by omega-3 LC-PUFA Effect of omega-3 fatty acids on sleep: a systematic review and meta-analysis of randomized controlled trialsPubMed 39583980
2. Systematic review, 2023; 9 studies; postmenopausal women: no clear difference. sleep quality outcomes displayed heterogeneity across the studies Effects of Omega-3 Polyunsaturated Fatty Acids Intake on Vasomotor Symptoms, Sleep Quality and Depression in Postmenopausal Women: A Systematic ReviewPubMed 37836515
3. Meta-analysis, 2021; 20 studies; infants, children, and adults: no clear difference. No effectiveness was found in adults' total sleep duration, sleep latency, sleep efficiency, sleep quality Omega-3 long-chain polyunsaturated fatty acid and sleep: a systematic review and meta-analysis of randomized controlled trials and longitudinal studiesPubMed 33382879
4. Meta-analysis, 2018; 3 studies, 483 people; menopausal women experiencing vasomotor symptoms: no clear difference. Meta-analysis of the data showed no difference in the frequency and severity of hot flushes, … Effect of omega-3 supplements on vasomotor symptoms in menopausal women: A systematic review and meta-analysisPubMed 30056356
5. Randomised trial, 2025; patients with type 2 diabetes: improves. fish oil supplementation enhances sleep parameters Marine n-3 polyunsaturated fatty acids slow sleep impairment progression by regulating central circadian rhythms in type 2 diabetesPubMed 40347940
6. Randomised trial, 2022; 66 people; healthy Japanese males and females aged 45 years or older: improves. factor III (frequent dreaming) scores among the OSA-MA scores were significantly improved Effect of Docosahexaenoic Acid and Eicosapentaenoic Acid Supplementation on Sleep Quality in Healthy Subjects: A Randomized, Double-Blinded, Placebo-Controlled TrialPubMed 36235788
7. Randomised trial, 2021; 84 people; healthy young adults, low oily fish intake: improves. improvements in actigraphy sleep efficiency (p = 0.030) Differential Effects of DHA- and EPA-Rich Oils on Sleep in Healthy Young Adults: A Randomized Controlled TrialPubMed 33467135
8. Crossover trial, 2020; 52 people; hemodialysis patients with uremic pruritus: improves. sleep quality scores were different in two groups The effects of omega-3 on the sleep quality of patients with uremic pruritus undergoing hemodialysis: a randomized crossover studyPubMed 32427120
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.
Panax Ginseng (Korean Ginseng): sleep quality
The studies read are too weak to tell whether Panax Ginseng (Korean Ginseng) changes sleep quality. The evidence is very weak.
3 studies counted of 8 read: 3 trials (103 people in the trials).
1. Randomised trial, 2020; 50 people: no clear difference. no significant differences in the secondary outcome measurements Efficacy of Korean red ginseng (Panax ginseng) for middle-aged and moderate level of chronic fatigue patients: A randomized, double-blind, placebo-controlled trialPubMed 31987248
2. Randomised trial, 2013; 38 people; patients with fibromyalgia: no clear difference. improvement in sleep (p < .001) Effects of Panax ginseng extract in patients with fibromyalgia: a 12-week, randomized, double-blind, placebo-controlled trialPubMed 23567596
3. Crossover trial, 2013; 15 people; young male healthy volunteers: improves. Total wake time (TWT) was significantly reduced (P<0.05) and SE was increased (P<0.05), although slow … Effects of red ginseng extract on sleeping behaviors in human volunteersPubMed 23872254
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.
Probiotics: sleep quality
The best available review (2025, 6 studies, 424 people) found an improvement in sleep quality. That review studied patients with insomnia. 7 of the 8 studies read agree; 1 found no clear answer. The evidence is moderate.
8 studies counted of 11 read: 7 reviews and 1 trial.
1. Systematic review, 2025; 6 studies, 424 people; patients with insomnia: improves (the review the verdict rests on). significant reduction in Pittsburgh Sleep Quality Index (PSQI) Impact of probiotics on sleep quality and mood states in patients with insomnia: a systematic review and meta-analysisPubMed 40740336
2. Systematic review, 2026; 13 studies, 890 people; adults, healthy and poor sleep quality: improves. probiotic supplementation significantly reduced PSQI scores Association between probiotic intervention and sleep quality in the general adult population: a systematic review and meta-analysisPubMed 41958906
3. Systematic review, 2026; 19 studies, 762 people: improves. Overall, probiotic intake appears to modify resting state connectivity and activity, decrease involvement of several … The effects of oral probiotic intervention on brain structure and function in human adults: a systematic reviewPubMed 41501074
4. Meta-analysis, 2024; 15 studies: improves. PSQI) scores in the probiotics group was significantly lower Effects of probiotics on sleep parameters: A systematic review and meta-analysisPubMed 39094854
5. Systematic review, 2024; 11 studies; adults with sleep disorders or sub-healthy sleep conditions: improves. improves sleep states to some extent Effect of probiotics and paraprobiotics on patients with sleep disorders and sub-healthy sleep conditions: a meta-analysis of randomized controlled trialsPubMed 39479010
6. Meta-analysis, 2023; 18 studies: unclear: evidence too weak to tell. not demonstrated to be associated with significant improvement in sleep quality Effect of gut microbiota modulation on sleep: a systematic review and meta-analysis of clinical trialsPubMed 37023468
7. Meta-analysis, 2023; people with sleep disturbances: improves. probiotics supplementation significantly reduced the self-assessed parameter Microbiota Composition and Probiotics Supplementations on Sleep Quality-A Systematic Review and Meta-AnalysisPubMed 38131749
8. Randomised trial, 2024; healthy adults under mild stress aged 18-35 years: improves. exhibited significant improvements in wearable device- measured sleep duration Lacticaseibacillus paracasei 207-27 alters the microbiota-gut-brain axis to improve wearable device-measured sleep duration in healthy adults: a randomized, double-blind, placebo-controlled trialPubMed 39385735
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.
Rhodiola Rosea: sleep quality
The best available review (2026, 5 studies) found an improvement in sleep quality. That review studied healthy individuals and patients with stress-related or functional disorders. All 2 studies read agree. The evidence is moderate.
2 studies counted of 6 read: 1 review and 1 trial (24 people in the trials).
1. Systematic review, 2026; 5 studies; healthy individuals and patients with stress-related or functional disorders: improves (the review the verdict rests on). improved sleep quality, enhancement of cognitive functions Clinical evidence for the adaptogenic effects of Withania somnifera and Rhodiola rosea - A systematic review with molecular interpretation of psychometric outcomesPubMed 41906501
2. Randomised trial, 2002; 24 people; men living at high altitude: improves. improving the sleep quality in young men [The effect of rhodiola and acetazolamide on the sleep architecture and blood oxygen saturation in men living at high altitude]PubMed 12423559
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.
Saffron: sleep quality
The studies disagree. The best available review (2022, 8 studies, 431 people) did not settle it for sleep quality, while 10 of the 11 studies read found an improvement. The evidence is very weak.
11 studies counted of 11 read: 5 reviews and 6 trials (534 people in the trials).
1. Meta-analysis, 2022; 8 studies, 431 people; people with insomnia: unclear: evidence too weak to tell (the review the verdict rests on). increased sleep quality (SMD 0.89, 95% CI 0.10 to 1.68 Crocus Sativus for Insomnia: A Systematic Review and Meta-AnalysisPubMed 36141931
2. Meta-analysis, 2025; 11 studies, 637 people; individuals with obesity: improves. saffron supplementation (OR = 11.10, P = 0.000) Nutritional interventions and sleep quality in obese individuals: a systematic review and meta-analysis of randomized control trialsPubMed 41120739
3. Meta-analysis, 2024; 46 studies: improves. sleep disorders of -1.91 (95% CI: -2.88, -0.93) New horizons for the study of saffron (Crocus sativus L.) and its active ingredients in the management of neurological and psychiatric disorders: A systematic review of clinical evidence and mechanismsPubMed 38424688
4. Meta-analysis, 2022; healthy adults, insomnia, type 2 diabetes, methadone maintenance: improves. notable treatment effect on PSQI (MD: -2.14 Effects of saffron supplementation on improving sleep quality: a meta-analysis of randomized controlled trialsPubMed 35325766
5. Meta-analysis, 2020; 21 studies: improves. The effects of saffron (Crocus sativus L.) on mental health parameters and C-reactive protein: A meta-analysis of randomized clinical trialsPubMed 31987241
6. Randomised trial, 2026; 76 people; adults with pulmonary sarcoidosis and sleep disturbances: improves. Compared with the control group, saffron supplementation significantly improved PSQI (adjusted mean difference [MD], -2.21) Efficacy of a Saffron-Based (Crocus sativus L.) Herbal Supplement on Sleep Disturbances in Pulmonary Sarcoidosis: A Randomized Single-Blind Controlled TrialPubMed 42483079
7. Randomised trial, 2025; 165 people; adults with moderate insomnia: improves. sleep quality (SQS) improved significantly after 3 weeks Effect of a saffron extract on sleep quality in adults with moderate insomnia: A decentralized, randomized, double-blind, placebo-controlled trialPubMed 40698027
8. Randomised trial, 2025; 52 people; older adults with sleep complaints: improves. significantly improved subjective sleep quality (p = 0.02) A standardised saffron extract improves subjective and objective sleep quality in healthy older adults with sleep complaints: results from the gut-sleep-brain axis randomised, double-blind, placebo-controlled pilot studyPubMed 40762630
9. Randomised trial, 2021; 120 people; adults with unsatisfactory sleep: improves. greater improvements in sleep quality ratings An investigation into an evening intake of a saffron extract (affron®) on sleep quality, cortisol, and melatonin concentrations in adults with poor sleep: a randomised, double-blind, placebo-controlled, multi-dose studyPubMed 34438361
10. Randomised trial, 2021; 66 people: improves. improved sleep quality, sleep latency, sleep duration, and global scores Effects of Saffron Extract on Sleep Quality: A Randomized Double-Blind Controlled Clinical TrialPubMed 33925432
11. Randomised trial, 2020; 55 people; healthy adults with self-reported sleep problems: improves. saffron was associated with greater improvements in ISI total score Effects of saffron on sleep quality in healthy adults with self-reported poor sleep: a randomized, double-blind, placebo-controlled trialPubMed 32056539
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.
Tart Cherry Juice: sleep quality
The studies read are too weak to tell whether Tart Cherry Juice changes sleep quality. The strongest review read studied elderly patients with insomnia. The evidence is very weak.
5 studies counted of 8 read: 1 review and 4 trials (91 people in the trials).
1. Systematic review, 2020; 53 studies, 6,832 people; elderly patients with insomnia: unclear: evidence too weak to tell (the review the verdict rests on). Efficacy, acceptability, and tolerability of all available treatments for insomnia in the elderly: a systematic review and network meta-analysisPubMed 32521042
2. Randomised trial, 2026; 44 people; healthy adults: no clear difference. no significant differences in sleep time or quality Montmorency tart cherry supplementation does not impact sleep, body composition, cellular health, or blood pressure in healthy adultsPubMed 35790450
3. Randomised trial, 2022; 19 people; elite female field hockey players: mixed results. significant interaction effects with regards to the total time in bed Effects of Short-Term Intake of Montmorency Tart Cherry Juice on Sleep Quality after Intermittent Exercise in Elite Female Field Hockey Players: A Randomized Controlled TrialPubMed 36011907
4. Crossover trial, 2018; 8 people; elderly adults with insomnia: improves. increased sleep time by 84 minutes on polysomnography Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of MechanismsPubMed 28901958
5. Crossover trial, 2012; 20 people; healthy adults: improves. significant increases in time in bed, total sleep time and sleep efficiency total Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep qualityPubMed 22038497
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.
Theanine: sleep quality
The best available review (2026, 13 studies, 550 people) found an improvement in sleep quality. 4 of the 6 studies read agree; 1 found no clear difference, 1 found a worse result. The evidence is moderate.
Possible harm: 1 study read reported a worse result for sleep quality with Theanine. One abstract says: "all, except atomoxetine, affected sleep quality, such as by reducing total rapid eye movement (REM), non-REM phase, slow-wave sleep time, and longer sleep-onset latency" Check the studies below, and ask a doctor or pharmacist if this applies to you.
6 studies counted of 11 read: 4 reviews and 2 trials (30 people in the trials).
1. Systematic review, 2026; 13 studies, 550 people: improves (the review the verdict rests on). beneficial effects were reported on both objective and participant-reported outcomes Examining the effect of L-theanine on sleep: a systematic review of dietary supplementation trialsPubMed 41176609
2. Systematic review, 2026; healthy adults: improves. can support sleep quality, with little effect Effects of L-theanine on cognition, mood and sleep: evidence from human trialsPubMed 42761839
3. Meta-analysis, 2025; 18 studies, 897 people; humans of all ages and health status: improves. The effects of L-theanine consumption on sleep outcomes: A systematic review and meta-analysisPubMed 40056718
4. Systematic review, 2023; children with attention deficit hyperactivity disorder: worsens. affected sleep quality, such as by reducing total rapid eye movement Association between sleep pattern and pharmacological treatment in children with attention deficit disorder with hyperactivity: a systematic reviewPubMed 37255110
5. Crossover trial, 2023; healthy young women: no clear difference. no difference was observed between the theanine Theanine maintains sleep quality in healthy young women by suppressing the increase in caffeine-induced wakefulness after sleep onsetPubMed 37458751
6. Crossover trial, 2019; 30 people; healthy adults without major psychiatric illness: improves. Pittsburgh Sleep Quality Index (PSQI) scores decreased after L-theanine administration Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled TrialPubMed 31623400
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.
Valerian: sleep quality
The best available review (2024, 8 studies) found an improvement in sleep quality. That review studied adults with insomnia. 6 of the 9 studies read agree; 3 found no clear difference. The evidence is moderate.
9 studies counted of 11 read: 4 reviews and 5 trials (297 people in the trials).
1. Systematic review, 2024; 8 studies; adults with insomnia: improves (the review the verdict rests on). effective concerning subjective improvement of sleep quality Does valerian work for insomnia? An umbrella review of the evidencePubMed 38359657
2. Meta-analysis, 2020; 10 studies, 1,065 people; people with sleep problems: improves. effectiveness to improve subjective sleep quality Valerian Root in Treating Sleep Problems and Associated Disorders-A Systematic Review and Meta-AnalysisPubMed 33086877
3. Systematic review, 2007; 37 studies; healthy individuals and persons with sleep disturbance or insomnia: no clear difference. found no significant differences between valerian and placebo A systematic review of valerian as a sleep aid: safe but not effectivePubMed 17517355
4. Meta-analysis, 2006; 16 studies, 1,093 people; patients with insomnia: improves. statistically significant benefit (relative risk of improved sleep = 1.8 Valerian for sleep: a systematic review and meta-analysisPubMed 17145239
5. Crossover trial, 2021; 39 people: improves. reduction was significantly higher in group A compared to group B The Effects of Valerian on Sleep Quality, Depression, and State Anxiety in Hemodialysis Patients: A Randomized, Double-blind, Crossover Clinical TrialPubMed 33936782
6. Randomised trial, 2011; 100 people; postmenopausal women experiencing insomnia: improves. statistically significant change was reported in the quality of sleep Effect of valerian on sleep quality in postmenopausal women: a randomized placebo-controlled clinical trialPubMed 21775910
7. Crossover trial, 2009; 16 people; older women with insomnia: no clear difference. no statistically significant differences between valerian and placebo A randomized clinical trial of valerian fails to improve self-reported, polysomnographic, and actigraphic sleep in older women with insomniaPubMed 18482867
8. Randomised trial, 1994; 14 people; elderly poor sleepers: no clear difference. The effect of valerian extract on sleep polygraphy in poor sleepers: a pilot studyPubMed 7972346
9. Crossover trial, 1982; 128 people; 128 people tested sleep measures: improves. Aqueous extract of valerian root (Valeriana officinalis L.) improves sleep quality in manPubMed 7122669
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.
Vitamin D: sleep quality
The best available review (2022, 19 studies) found an improvement in sleep quality. 7 of the 8 studies read agree; 1 found a worse result. The evidence is moderate.
Possible harm: 1 study read reported a worse result for sleep quality with Vitamin D. One abstract says: "overall worse sleep quality (ptrend<0.01). Women who became vitamin D replete (≥32ng/mL) also showed a deterioration in total PSQI sleep quality score" Check the studies below, and ask a doctor or pharmacist if this applies to you.
8 studies counted of 10 read: 5 reviews and 3 trials (301 people in the trials).
1. Meta-analysis, 2022; 19 studies: improves (the review the verdict rests on). statistically significant decrease in the Pittsburgh Sleep Quality Index Vitamin D Supplementation and Sleep: A Systematic Review and Meta-Analysis of Intervention StudiesPubMed 35268051
2. Meta-analysis, 2022; 31 studies: improves. Efficacy of dietary supplements on improving sleep quality: a systematic review and meta-analysisPubMed 33441476
3. Meta-analysis, 2022; 5 studies; people with poor sleep quality: improves. significantly improves sleep quality (MD: -1.32; 95%CI: -2.55 to -0.09; P = 0.04) The effect of vitamin D on sleep quality: A systematic review and meta-analysisPubMed 35578558
4. Meta-analysis, 2020; people with sleep disorders: improves. A meta-analysis: Does vitamin D play a promising role in sleep disorders?PubMed 33133571
5. Meta-analysis, 2019; 2 studies; patients with psychiatric disorders: improves. The effects of vitamin D supplementation on mental health, and biomarkers of inflammation and oxidative stress in patients with psychiatric disorders: A systematic review and meta-analysis of randomized controlled trialsPubMed 31095994
6. Randomised trial, 2024; 212 people; chinese individuals with prediabetes: improves. total PSQI score in vitamin D + calcium group was lower Effects of vitamin D and/or calcium intervention on sleep quality in individuals with prediabetes: a post hoc analysis of a randomized controlled trialPubMed 38366270
7. Randomised trial, 2018; 89 people; 20-50 year-old people with sleep disorders: improves. sleep score (PSQI) reduced significantly in vitamin recipients The effect of vitamin D supplement on the score and quality of sleep in 20-50 year-old people with sleep disorders compared with control groupPubMed 28475473
8. Randomised trial, 2016; overweight postmenopausal women with low vitamin D: worsens. deterioration in total PSQI sleep quality score Repletion of vitamin D associated with deterioration of sleep quality among postmenopausal womenPubMed 27687537
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.

Key findings

Anxiety SymptomsSaffronImproves (the measure goes down)
Sleep DurationCaffeineWorsens (the measure goes down)
Insomnia Signs and SymptomsMelatoninImproves (the measure goes down)

The Sleep Health (Sleep Quality & Insomnia) protocol

2 primary supplements · 5 supporting supplements

Melatonin0.5–5 mg 30–60 minutes before bed (start low)
Magnesium200–400 mg daily (glycinate or threonate) before bed

See the full protocol

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Studies cited

2 studies from PubMed

Brainwave entrainment for better sleep and post-sleep state of young elite soccer players - a pilot studyEur J Sport Sci · PMID 23862643
Evening Alpha-Lactalbumin Supplementation Alters Sleep Architecture and Reduces Morning Reaction Time in an Athletically Trained Population With Sleep Difficulties.Int J Sport Nutr Exerc Metab · PMID 39832504