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Sleep Quality

Sleep quality refers to the restfulness of a nights sleep and how well it rejuvenates the body, and does not necessarily reflect sleep length.

Our evidence-based analysis on sleep quality features 96 unique references to scientific papers.

Research analysis led by .
Reviewed by
Examine.com Team
Last Updated:

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Human Effect Matrix

The Human Effect Matrix looks at human studies (it excludes animal and in vitro studies) to tell you what supplements affect sleep quality.
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 more evidence, the more we can trust the results.
Supplement 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 Minor Very High See all 4 studies
An increase in sleep quality can occur following treatment of conditions known to impair sleep quality (insomnia and tinnitus)
grade-b - Very High See all 4 studies
At least according to an overall meta-analysis on the topic, valerian does not appear to be much greater than placebo for aiding sleep in otherwise healthy persons. This may differ in persons with insomnia but that is not yet tested adequately
grade-c Minor Very High See 2 studies
There may be an increase in sleep efficiency (reduced waking during the night) without any apparent enhancement of REM sleep, this seems to be related to the flavonoid portion

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By becoming an Examine Plus member, you'll have access to all of the latest nutrition research on over 300 supplements across over 500 different health goals, outcomes, conditions, and more.

Frequently Asked Questions and Articles on Sleep Quality

Ten tips for better sleep
To feel and perform your best, you don’t just need enough sleep, you need enough quality sleep. We break down what you can do — and what you should avoid — to sleep well and wake up refreshed.
Can supplemental vitamin D improve sleep?
Click here to see all 96 references.