Sleep Supplements

Articles tagged with "Sleep Supplements".

Ashwagandha Extract Improves Sleep Quality: Systematic Review and Meta-Analysis

Tags: Ashwagandha, Sleep Quality, Herbal Medicine, Sleep Supplements, Meta-Analysis

October 22, 2025

Does Ashwagandha Actually Improve Sleep Quality According to Research?

Ashwagandha (Withania somnifera) extract significantly improves sleep quality, reduces sleep onset time, and increases total sleep time, according to this systematic review and meta-analysis of clinical trials. The analysis of multiple randomized controlled trials found that ashwagandha supplementation improved sleep quality scores by an average of 72% compared to placebo, reduced time to fall asleep by approximately 29%, and increased total sleep time by an average of 15%. The benefits were most pronounced in adults with insomnia or sleep difficulties, with effects typically observed within 6-8 weeks of consistent supplementation. The herb appears to work through multiple mechanisms including stress reduction, cortisol regulation, and GABAergic activity.

Glycine Improves Sleep Quality in Human Volunteers: Polysomnographic Evidence

Tags: Glycine, Sleep Quality, Sleep Supplements, Polysomnography, Sleep Onset

October 22, 2025

Does Glycine Supplementation Actually Improve Sleep Quality?

Glycine supplementation significantly improves subjective sleep quality and reduces sleep onset time in human volunteers, this controlled clinical trial demonstrates using both subjective measures and objective polysomnographic recordings. Participants taking 3 grams of glycine before bedtime reported feeling more refreshed upon waking, experienced faster sleep onset, and showed improved sleep efficiency on polysomnographic measurements. The amino acid appears to work by facilitating the drop in core body temperature necessary for sleep initiation and by modulating neurotransmitter activity in sleep-promoting brain regions. This research provides scientific validation for glycine as a safe, natural sleep aid with measurable benefits on both subjective sleep experience and objective sleep architecture.

Magnesium Supplementation Improves Sleep Quality in Elderly with Insomnia

Tags: Magnesium, Sleep Supplements, Elderly Sleep, Insomnia Treatment

October 22, 2025

Does Magnesium Supplementation Help Elderly Adults Sleep Better?

Yes, this double-blind placebo-controlled study demonstrates that magnesium supplementation significantly improves sleep quality in elderly adults with primary insomnia. Participants taking 500mg of magnesium daily for 8 weeks showed substantial improvements in sleep efficiency (from 75% to 85%), total sleep time (increased by 17 minutes), sleep onset latency (reduced by 7 minutes), and early morning awakening. The study also found improvements in serum melatonin and cortisol levels, suggesting that magnesium helps regulate the hormonal systems involved in sleep-wake cycles.

Melatonin for Sleep Disorders: Meta-Analysis Shows Modest but Consistent Benefits

Tags: Melatonin, Sleep Disorders, Meta-Analysis, Sleep Supplements

October 22, 2025

How Effective Is Melatonin for Treating Sleep Disorders According to Meta-Analysis?

This comprehensive meta-analysis of melatonin studies shows modest but consistent benefits for primary sleep disorders, with melatonin reducing sleep onset time by an average of 7 minutes and improving overall sleep quality ratings. While the effects are statistically significant across multiple studies, they are generally smaller than those seen with prescription sleep medications or behavioral interventions like CBT-I. The analysis found that melatonin is most effective for circadian rhythm disorders and jet lag, with more limited benefits for primary insomnia, but it offers a safe, well-tolerated option for people seeking natural sleep aids.

Saffron Extract Improves Sleep Quality: Randomized Double-Blind Trial

Tags: Saffron, Sleep Quality, Herbal Medicine, Sleep Supplements, Insomnia

October 22, 2025

Does Saffron Extract Actually Improve Sleep Quality?

Saffron extract significantly improves sleep quality and reduces sleep onset time in adults with sleep difficulties, this randomized double-blind controlled trial demonstrates. Participants taking 28mg of saffron extract daily for 4 weeks showed substantial improvements in sleep quality scores, reduced time to fall asleep by an average of 17 minutes, and reported better overall sleep satisfaction compared to placebo. The spice, derived from Crocus sativus flowers, appears to work through multiple mechanisms including modulation of serotonin and GABA neurotransmitter systems, mild sedative effects, and potential anti-anxiety properties. Saffron’s sleep benefits occurred without significant side effects, making it a promising natural alternative for people seeking non-pharmaceutical sleep aids.

Tryptophan Supplementation Improves Sleep Quality: Systematic Review and Meta-Analysis

Tags: Tryptophan, Sleep Quality, Sleep Supplements, Meta-Analysis, Amino Acid

October 22, 2025

Does Tryptophan Supplementation Actually Improve Sleep Quality?

Tryptophan supplementation significantly improves sleep quality, reduces sleep onset time, and increases total sleep duration, according to this comprehensive systematic review and meta-analysis of clinical trials. The analysis of 18 randomized controlled trials found that tryptophan supplementation improved sleep quality scores by an average of 42% compared to placebo, reduced time to fall asleep by approximately 15 minutes, and increased total sleep time by an average of 25 minutes per night. The benefits were most pronounced at doses of 1-3 grams taken 30-60 minutes before bedtime, with effects typically observed within 1-2 weeks of consistent supplementation. Tryptophan appears to work by increasing serotonin and melatonin production, supporting the body’s natural sleep-wake cycle.