Sleep Quality

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]
	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.	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
	Ginkgo biloba	Minor	High See all 3 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
	Melatonin	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)
	Valeriana officinalis	-	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
	Glycine
	Kava
	Lavender
	Magnesium
	Marijuana
	Ornithine
	Panax ginseng
	Red Clover Extract
	Sceletium tortuosum
	Theanine
	Dehydroepiandrosterone
	Echinacea
	Quercetin
	Yamabushitake
	Pyrroloquinoline quinone
	Vitex agnus castus

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

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

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