Examine Database: Sleep Duration
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What is the best dose and time to take melatonin to improve sleep?
In this meta-analysis of randomized controlled trials, melatonin supplementation reduced the amount of time it took participants to fall asleep and increased their total sleep time. Subgroup analyses suggested that these benefits were greatest when participants took 3 to 4 mg of melatonin approximately 3 hours before bedtime.
Ashwagandha for sleep and anxiety
Bifidobacterium adolescentis for sleep
Does L-theanine reduce stress?
No sleep improvements with peanut butter consumption
Examine Database References
- Spirulina - Sajjad Moradi, Mehdi Zobeiri, Awat Feizi, Cain C T Clark, Mohammad Hassan EntezariThe effects of spirulina (Arthrospira platensis) supplementation on anthropometric indices, blood pressure, sleep quality, mental health, fatigue status and quality of life in patients with ulcerative colitis: A randomised, double-blinded, placebo-controlled trialInt J Clin Pract.(2021 Jun 9)
- Fish Oil - Montgomery P, Burton JR, Sewell RP, Spreckelsen TF, Richardson AJFatty acids and sleep in UK children: subjective and pilot objective sleep results from the DOLAB study--a randomized controlled trialJ Sleep Res.(2014 Aug)
- Vitamin D - Majid MS, Ahmad HS, Bizhan H, Hosein HZM, Mohammad AThe 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.(2018 Sep)
- Saffron - Adrian L Lopresti, Stephen J Smith, Alexandra P Metse, Peter D DrummondEffects of saffron on sleep quality in healthy adults with self-reported poor sleep: a randomized, double-blind, placebo-controlled trialJ Clin Sleep Med.(2020 Jun 15)
- Ashwagandha - Langade D, Kanchi S, Salve J, Debnath K, Ambegaokar DEfficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled StudyCureus.(2019 Sep 28)
- Cannabis - Derick T Wade, Petra Makela, Philip Robson, Heather House, Cynthia BatemanDo cannabis-based medicinal extracts have general or specific effects on symptoms in multiple sclerosis? A double-blind, randomized, placebo-controlled study on 160 patientsMult Scler.(2004 Aug)
- Tart Cherry Juice - Glyn Howatson, Phillip G Bell, Jamie Tallent, Benita Middleton, Malachy P McHugh, Jason EllisEffect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep qualityEur J Nutr.(2012 Dec)
- Tart Cherry Juice - Losso JN, Finley JW, Karki N, Liu AG, Prudente A, Tipton R, Yu Y, Greenway FLPilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms.Am J Ther.(2018)
- Tart Cherry Juice - Hillman AR, Trickett O, Brodsky C, Chrismas BMontmorency tart cherry supplementation does not impact sleep, body composition, cellular health, or blood pressure in healthy adults.Nutr Health.(2022-Jul-05)
- Tart Cherry Juice - Chung J, Choi M, Lee KEffects of Short-Term Intake of Montmorency Tart Cherry Juice on Sleep Quality after Intermittent Exercise in Elite Female Field Hockey Players: A Randomized Controlled Trial.Int J Environ Res Public Health.(2022-Aug-18)
- Magnesium - Behnood Abbasi, Masud Kimiagar, Khosro Sadeghniiat, Minoo M Shirazi, Mehdi Hedayati, Bahram RashidkhaniThe effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trialJ Res Med Sci.(2012 Dec)
- Magnesium - Jasmine Mah, Tyler PitreOral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-AnalysisBMC Complement Med Ther.(2021 Apr 17)
- Magnesium - Hornyak M, Voderholzer U, Hohagen F, Berger M, Riemann DMagnesium therapy for periodic leg movements-related insomnia and restless legs syndrome: an open pilot study.Sleep.(1998-Aug-01)
- Caffeine - Gardiner C, Weakley J, Burke LM, Roach GD, Sargent C, Maniar N, Townshend A, Halson SLThe effect of caffeine on subsequent sleep: A systematic review and meta-analysis.Sleep Med Rev.(2023-Jun)
- Passionflower - Lee J, Jung HY, Lee SI, Choi JH, Kim SGEffects of Passiflora incarnata Linnaeus on polysomnographic sleep parameters in subjects with insomnia disorder: a double-blind randomized placebo-controlled study.Int Clin Psychopharmacol.(2020-Jan)
- Saffron - Jinrong Lian, Yi Zhong, Hang Li, Siyuan Yang, Jiahe Wang, Xiang Li, Xinmin Zhou, Gang ChenEffects of saffron supplementation on improving sleep quality: a meta-analysis of randomized controlled trialsSleep Med.(2022 Apr)
- Theanine - Moulin M, Crowley DC, Xiong L, Guthrie N, Lewis EDSafety and Efficacy of AlphaWave(®) L-Theanine Supplementation for 28 Days in Healthy Adults with Moderate Stress: A Randomized, Double-Blind, Placebo-Controlled Trial.Neurol Ther.(2024 Aug)
- Lemon Balm - Habib Haybar, Ahmad Zare Javid, Mohammad Hosein Haghighizadeh, Einollah Valizadeh, Seyede Marjan Mohaghegh, Assieh MohammadzadehThe effects of Melissa officinalis supplementation on depression, anxiety, stress, and sleep disorder in patients with chronic stable anginaClin Nutr ESPEN.(2018 Aug)