What to take for sleep
Graded by the strength of the evidence — strongest first. Nothing here is sold to you.
Magnesiumgrade B— modest improvement in sleep Melatoningrade B— reduces time to fall asleep; best for circadian timing 5-HTPgrade C— limited evidence for sleep; serotonergic, so caution with antidepressants Valeriangrade C— small, inconsistent improvements in subjective sleep quality; trials are low-quality Glycinegrade C— small trials suggest improved subjective sleep quality and reduced next-day fatigue Ashwagandhagrade C— may improve subjective sleep quality, particularly with stress-related insomnia L-Theaninegrade C— may improve subjective sleep quality via relaxation rather than sedation Saffrongrade C— small RCTs suggest improved sleep quality