Quick Navigation

Sleep Quality

Sleep quality refers to how restful your sleep is — how well it rejuvenates your mind and body. For you to feel rested in the morning, your sleep must have sufficient duration and quality. Like insufficient sleep duration, poor sleep quality can start a cascade of health issues. You may want to read our ten tips for better sleep.

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:

πŸ“ Don't waste your time on outdated information: Get Examine Personalized for access to the latest research on 400+ supplements and their effects on 600+ health outcomes.

Already a member? Click here to log in.

Human Effect Matrix

Unlocked for Examine members

The Human Effect Matrix looks at human studies to tell you what supplements affect Sleep Quality.

Full details on all Sleep Quality supplements are available to Examine members.
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 - See study
Secondary to some benefits to physical symptoms in the treatment of multiple sclerosis, sleep quality was noted to be increased relative to placebo.

Become an Examine member β€” free to try for 7 days β€” to view this information.

You can currently view 3 supplements as a non-member - becoming a member will give you access to 25 total supplements on sleep quality.

Already a member? Log in now to access.

grade-c  
grade-c  
grade-c  
grade-c  
grade-c  
grade-c  
grade-c  
grade-c  
grade-c  
grade-c  
grade-c  
grade-c  
grade-c  
grade-c  
grade-d  
grade-d  
grade-d  
grade-d  
grade-d  
grade-d  
grade-d  
grade-d  

Become an Examine Personalized member to access the latest nutrition research on over 400 supplements across more than 600 different health goals, outcomes, conditions, and more.

Becoming an Examine subscriber unlocks the Human Effect Matrix for supplements, as well as all health topics on Examine.com. We summarize all the latest research so that you can make the best decisions for your health based on accurate and not up-to-date information.

Plus, you get a monthly summary of the latest research on the health topics you care about.

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?
Vitamin D levels seem to be correlated with sleep quality. But correlation doesn't necessarily equal causation.
Click here to see all 96 references.