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Insomnia

Insomnia is the inability to sleep or an excessive awakening during night that significantly impairs daily functioning. Supplements that improve sleep quality may also improve symptoms of insomnia.

Kamal
Research analysis lead by Kamal Patel
All content reviewed by Examine.com Team. Published:
Last Updated:

Human Effect Matrix

The Human Effect Matrix looks at human studies (it excludes animal and in vitro studies) to tell you what supplements affect insomnia
Grade Level of Evidence
Robust research conducted with repeated double-blind clinical trials
Multiple studies where at least two are double-blind and placebo controlled
Single double-blind study or multiple cohort studies
Uncontrolled or observational studies only
Level of Evidence
? The amount of high quality evidence. The mo re evidence, the more we can trust the results.
Outcome Magnitude of effect
? The direction and size of the supplement's impact on each outcome. Some supplements can have an increasing effect, others have a decreasing effect, and others have no effect.
Consistency of research results
? Scientific research does not always agree. HIGH or VERY HIGH means that most of the scientific research agrees.
Notes
grade-b Melatonin Strong Very High See all 4 studies
Melatonin is the reference drug for insomnia related purposes, and appears to be highly effective at 3mg (time release formulation) or lower concentrations when taken before sleep.
grade-c Valeriana officinalis Minor Moderate See 2 studies
Mixed evidence, with benefit to insomnia in menopausal women yet no apparent benefit in those with restless leg syndrome. Overall, a lack of evidence to conclude efficacy for this particular disorder.
grade-c Vitex agnus castus Minor - See study
Can reduce insomnia that is a side-effect of PMS, although the influence on insomnia in other scenarios is not known.
grade-d Ashwagandha Minor - See study
Self-reports of insomnia have been reduced with supplementation of ashwagandha in women undergoing chemotherapy.
grade-d Lavender  
grade-d Melissa officinalis  

All comparative evidence is now gathered in our ​A-to-Z Supplement Reference.

The evidence for each separate supplement is still freely available ​here.