Sleep Quality
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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 [show legend] |
|---|---|
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Robust research conducted with repeated double-blind clinical trials |
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Multiple studies where at least two are double-blind and placebo controlled |
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Single double-blind study or multiple cohort studies |
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Uncontrolled or observational studies only |
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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.
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Consistency of research results
?
Scientific research does not always agree. HIGH or
VERY HIGH means that most of the scientific research agrees.
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Notes |
|---|---|---|---|---|
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Minor
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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)
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- | 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
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Minor
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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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Get access to the latest nutrition research summarized
By becoming an Examine Plus member, you'll have access to all of the latest nutrition research on over 400 supplements across over 600 different health goals, outcomes, conditions, and more.
Frequently Asked Questions and Articles on Sleep Quality
Can supplemental vitamin D improve sleep?
Vitamin D levels seem to be correlated with sleep quality. But correlation doesn't necessarily equal causation.
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.
Click here to see all 96 references.
