Insomnia
Supplements studied for insomnia.
Overview
Insomnia has substantial supplement coverage (6 supplements, 117 studies). Melatonin, Valerian, and Magnesium share medium effect size, high evidence, very high trust, WA 72. Melatonin may shorten sleep onset by roughly 7–12 minutes and modestly extend sleep in adults. Valerian may improve perceived sleep quality over weeks without consistently increasing total sleep time. Magnesium may reduce time to fall asleep in some adults, especially in combinations.
Kava (WA 52; low effect size, high evidence, medium trust) and L-Tryptophan (WA 48; low effect size, medium evidence, medium trust) have limited or mixed trial results. See the heatmap and evidence reviews below for dose and population details.
Effect graph
Relevant supplements
Relevant supplements sorted by DEX Score.
Studies
Find individual evidence reviews for supplements sorted by DEX Score.
6 supplements for and rated at least stars. All purchase bands. No minimum star filter.
MagnesiumView supplement →
Consider purchase·★★★★★
How we scored this▸
- Taking magnesium supplements may help some adults fall asleep faster by about 17 minutes, but it doesn’t always increase total sleep time.
- Some studies show no improvement in sleep quality from magnesium alone.
- When combined with other ingredients like melatonin or L-tryptophan, magnesium might help sleep quality and reduce waking up at night, but it’s unclear if magnesium is the main reason.
- Some new forms of magnesium might improve deep sleep and daytime energy, but more research is needed.
- Magnesium supplements are generally safe but may only provide small benefits for sleep.
Browse 5 studies·1 meta-analysis
RCTThe effects of melatonin and magnesium in a novel supplement delivery system on sleep scores, body composition and metabolism in otherwise healthy individuals with sleep disturbances2024n=35
A 4-week crossover RCT of 35 adults with sleep disturbances found a melatonin-magnesium coffee-pod supplement improved PSQI sleep scores and reduced fat mass, though average PSQI remained above 5.
- Effect
- Benefit
- Duration
- 4 weeks
- Dose
- 1.9 mg
- Population
- Adults
- Participants
- 35
RCTNutritional Modulation of Sleep Latency, Duration, and Efficiency: A Randomized, Repeated-Measures, Double-Blind Deception Study2023n=9
In a crossover RCT of 16 adults, a nutritional blend with glycine, tryptophan, magnesium, and tart cherry improved self-reported sleep quality versus placebo.
- Effect
- Benefit
- Population
- Healthy adults
- Participants
- 9
- Avg age
- 24±3
MetaOral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis2021n=151
A meta-analysis of 3 RCTs (151 older adults) found oral magnesium reduced sleep onset latency by 17.4 minutes vs placebo (95% CI −27.3 to −7.4, p=0.0006), though evidence quality was low.
- Effect
- Benefit
- Dose
- 1 g 3×/day
- Population
- Older adults
- Participants
- 151
RCTThe effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial2012n=46
A double-blind randomized placebo-controlled trial showing that magnesium supplementation improved objective and subjective measures of primary insomnia in older adults. An 8-wk study of 46 elderly subjects found that 500 mg/day magnesium led to a significant increase in sleep time and increased melatonin levels whilst decreasing sleep latency, insomnia severity index score (ISI) and serum cortisol with no significant difference in total sleep time.
- Effect
- Benefit
- Duration
- 8 weeks
- Dose
- 500 mg/day
- Population
- Older adults
- Participants
- 46
- Ages
- 60–75
RCTMagnesium supplementation improves indicators of low magnesium status and inflammatory stress in adults older than 51 years with poor quality sleep2010n=96
A 7-week RCT of 96 adults aged 51–85 with poor sleep found 320 mg/day magnesium citrate improved PSQI scores (10.4 to 6.6) and reduced CRP in those with elevated baseline inflammatory markers.
- Effect
- No Benefit
- Dose
- 320 mg/day
- Population
- Adults
- Participants
- 96
- Ages
- 51+
MelatoninView supplement →
Consider purchase·★★★★★
How we scored this▸
- Melatonin can help some people with trouble sleeping, but the benefits are usually modest. In adults with insomnia, melatonin shortens the time it takes to fall asleep by about 7–12 minutes and may slightly extend sleep by 10–20 minutes. Many people feel their sleep quality improves even when tests don’t show big changes. Taking 3–5 mg of melatonin a few hours before bedtime seems to work best, but higher doses don’t add extra benefit.
- Older adults who may have lower melatonin levels tend to benefit more, especially from long-acting (controlled-release) melatonin, which may improve staying asleep. In children, melatonin can be effective for sleep problems such as delayed sleep onset, epilepsy, autism, and developmental or neurodevelopmental disorders, and it is often more effective than in healthy adults.
- Melatonin may also help sleep problems in people with certain illnesses, including depression, schizophrenia, cystic fibrosis, asthma, and people staying in the hospital or ICU. The results for Alzheimer’s disease, Parkinson’s disease, and dialysis patients are mixed—some people sleep better, but others do not.
- Overall, melatonin may be most useful for older adults, children with sleep disorders, and people with medical conditions that affect sleep. For healthy adults with insomnia, the benefit is usually small.
Browse 73 studies·13 meta-analyses
RCTEffect of melatonin on insomnia and daytime sleepiness in patients with obstructive sleep apnea and insomnia (COMISA): A randomized double-blinded placebo-controlled trial2024n=30
In 30 patients with obstructive sleep apnea and insomnia on PAP, melatonin 10 mg for 1 month improved PSQI, insomnia severity, daytime sleepiness, and functional sleep scores versus placebo.
- Effect
- Benefit
- Duration
- 3 months
- Dose
- 10 mg/day
- Population
- ALL patients
- Participants
- 30
- Ages
- 18–75
MetaOptimizing the Time and Dose of Melatonin as a Sleep-Promoting Drug: A Systematic Review of Randomized Controlled Trials and Dose-Response Meta-Analysis2024n=1,689
A dose-response meta-analysis of 26 RCTs (1,689 participants) found melatonin reduced sleep onset latency and increased total sleep time, with peak benefit around 4 mg/day taken about 3 hours before bedtime.
- Effect
- Benefit
- Dose
- 4 mg/day
- Population
- Healthy adults
- Participants
- 1,689
RCTThe effects of melatonin and magnesium in a novel supplement delivery system on sleep scores, body composition and metabolism in otherwise healthy individuals with sleep disturbances2024n=35
A 4-week crossover RCT of 35 adults with sleep disturbances found a melatonin-magnesium coffee-pod supplement improved PSQI sleep scores and reduced fat mass, though average PSQI remained above 5.
- Effect
- Benefit
- Duration
- 4 weeks
- Dose
- 1.9 mg
- Population
- Adults
- Participants
- 35
RCTEffect of add-on melatonin on seizure outcomes and quality of sleep in epilepsy with idiopathic generalized tonic-clonic seizures alone in adult patients: Cross-sectional, randomized, double-blind, placebo-controlled clinical trial2023n=60
In 60 adults with generalized tonic-clonic epilepsy on valproate, add-on melatonin improved sleep quality and reduced seizure severity scores but did not significantly lower seizure frequency.
- Effect
- Benefit
- Dose
- 10 mg/kg
- Population
- Adults
- Participants
- 60
- Ages
- 18–60
MetaMelatonin for sleep disorders in people with autism: Systematic review and meta-analysis2023
A meta-analysis of 15 studies in people with autism found melatonin increased total sleep time (SMD 0.78), reduced sleep latency (SMD 1.23), and improved sleep efficiency (SMD −0.70) versus placebo.
- Effect
- Benefit
RCTMelatonin Does Not Improve Sleep Quality in a Randomized Placebo-controlled Trial After Primary Total Joint Arthroplasty2022n=118
In 118 patients after primary hip or knee arthroplasty, melatonin 6 mg daily for 6 weeks did not improve Pittsburgh Sleep Quality Index scores at 2 or 6 weeks compared with placebo.
- Effect
- No Benefit
- Duration
- 6 weeks
- Dose
- 6 mg
- Population
- Adults
- Participants
- 118
RCTMelatonin Treatment and Adequate Sleep Hygiene Interventions in Children with Autism Spectrum Disorder: A Randomized Controlled Trial2022n=66
An RCT of 196 children with ASD found 1–4 mg melatonin before bedtime shortened sleep-onset latency by 22–28 minutes vs 5 minutes on placebo under structured sleep hygiene.
- Effect
- Benefit
- Dose
- 4 mg
- Population
- Children/adolescents
- Participants
- 66
RCTStudy of Exogenous Melatonin as a Treatment Modality for Sleep and Psychiatric Disorders in Hemodialysis Patients2022
In 60 hemodialysis patients with sleep disorders, melatonin 3 mg nightly for 3 months improved PSQI, insomnia severity, depression, anxiety, and quality-of-life scores versus placebo.
- Effect
- Benefit
- Duration
- 3 months
- Dose
- 3 mg/day
- Population
- Hemodialysis patients
MetaEfficacy of dietary supplements on improving sleep quality: a systematic review and meta-analysis2021
A meta-analysis of 31 RCTs found melatonin supplementation improved subjective sleep quality (MD −1.21), alongside amino acids and vitamin D, though melatonin results had high heterogeneity.
- Effect
- Benefit
RCTMelatonin effects on sleep quality and outcomes of COVID-19 patients: An open-label, randomized, controlled trial2021n=48
An open-label RCT of 96 hospitalized COVID-19 patients found melatonin significantly improved sleep quality (LSEQ scores) and blood oxygen saturation (95.8% vs 93.7%) vs standard care.
- Effect
- Benefit
- Population
- COVID-19 patients
- Participants
- 48
MetaNeurocognitive effects of melatonin treatment in healthy adults and individuals with Alzheimer's disease and insomnia: A systematic review and meta-analysis of randomized controlled trials2021
A meta-analysis of 22 RCTs found >12 weeks of melatonin improved MMSE scores by 1.82 points in Alzheimer's disease, with significant benefit in mild-stage AD (MD 1.89).
- Effect
- Benefit
- Population
- Healthy adults
Systematic reviewThe effect of melatonin on sleep quality and insomnia in patients with cancer: a systematic review study2021
A systematic review of 6 studies in cancer patients found melatonin (3–20 mg nightly for 10 days to 4 months) significantly improved sleep quality and insomnia in four trials, with mixed results in two others.
- Effect
- Benefit
- Duration
- 10 days
- Dose
- 3–20 mg/day
- Population
- Cancer patients
RCTA Systematic Review and Network Meta-Analysis of Randomized Controlled Trials Evaluating the Evidence Base of Melatonin, Light Exposure, Exercise, and Complementary and Alternative Medicine for Patients with Insomnia Disorder2020
A network meta-analysis of 40 insomnia RCTs found melatonin improved sleep-onset difficulties, though no intervention outperformed cognitive behavioral therapy for insomnia as first-line treatment.
- Effect
- Benefit
- Population
- Patients with insomnia
MetaEfficacy and safety of melatonin for sleep onset insomnia in children and adolescents: a meta-analysis of randomized controlled trials2020n=387
A meta-analysis of 7 RCTs (387 children) found melatonin advanced sleep onset by 0.62 hours, reduced sleep latency by 0.36 hours, and increased total sleep time by 0.38 hours in pediatric sleep-onset insomnia.
- Effect
- Benefit
- Population
- Children/adolescents
- Participants
- 387
RCTEfficacy of melatonin for sleep disturbance in middle-aged primary insomnia: a double-blind, randomised clinical trial2020n=51
In 97 middle-aged adults with primary insomnia, melatonin 3 mg for 4 weeks reduced early morning wake time by 31 minutes and N2 sleep percentage but did not improve insomnia severity or sleep latency on polysomnography.
- Effect
- Benefit
- Duration
- 4 weeks
- Dose
- 3 mg/day
- Population
- Adults
- Participants
- 51
RCTThe Effects of Melatonin Supplementation on Sleep Quality and Assessment of the Serum Melatonin in ICU Patients: A Randomized Controlled Trial2020n=203
In 203 ICU patients, melatonin 10 mg nightly improved Richards-Campbell sleep quality scores (69.7 vs 60.7) and raised serum melatonin levels but did not reduce delirium or sedative use versus placebo.
- Effect
- Benefit
- Dose
- 10 mg
- Population
- Adults
- Participants
- 203
MetaThe Influence of Melatonin on Sleep Quality After Laparoscopic Cholecystectomy: A Meta-Analysis of Randomized Controlled Trials2019n=250
A meta-analysis of 5 RCTs (250 patients) found melatonin after laparoscopic cholecystectomy did not significantly improve sleep quality, well-being, sleepiness, or postoperative pain versus placebo.
- Effect
- No Benefit
- Population
- Post-cholecystectomy patients
- Participants
- 250
RCTEfficacy of melatonin for sleep disturbance following traumatic brain injury: a randomised controlled trial2018n=33
In 33 adults with traumatic brain injury, prolonged-release melatonin 2 mg for 4 weeks improved Pittsburgh Sleep Quality Index scores, sleep efficiency on actigraphy, and mental health measures versus placebo.
- Effect
- Benefit
- Duration
- 4 weeks
- Dose
- 2 mg/day
- Population
- Adults
- Participants
- 33
- Avg age
- ~37
RCTThe Effect of Melatonin Upon Postacute Withdrawal Among Males in a Residential Treatment Program (M-PAWS): A Randomized, Double-blind, Placebo-controlled Trial2018n=70
In 70 men in residential substance-use recovery, melatonin 5 mg for 28 days did not significantly reduce anxiety, depression, stress, or insomnia scores compared with placebo.
- Effect
- No Benefit
- Duration
- 28 days
- Dose
- 5 mg
- Population
- ALL patients
- Participants
- 70
RCTEfficacy and Safety of Pediatric Prolonged-Release Melatonin for Insomnia in Children With Autism Spectrum Disorder2017n=125
In 125 children with autism or neurogenetic disorders, prolonged-release melatonin increased nightly sleep by 57.5 minutes versus 9 minutes with placebo over 13 weeks and reduced sleep latency by 40 minutes.
- Effect
- Benefit
- Duration
- 13 weeks
- Dose
- 2–5 mg/day melatonin
- Population
- Children/adolescents
- Participants
- 125
- Avg age
- 2±17.5
MetaMeta-analysis of randomized, double-blind, placebo-controlled trials of melatonin in Alzheimer's disease2017n=462
A meta-analysis of 7 RCTs (n=462) found melatonin prolonged total sleep time in Alzheimer’s disease (SMD 0.26), though effects on cognition were inconsistent across trials.
- Effect
- Benefit
- Duration
- 10 days to 24 weeks
- Population
- Dementia patients
- Participants
- 462
MetaExogenous melatonin for sleep disorders in neurodegenerative diseases: a meta-analysis of randomized clinical trials2016
A meta-analysis of 9 RCTs found melatonin improved Pittsburgh Sleep Quality Index scores in Parkinson's and Alzheimer's patients and reduced REM sleep behavior disorder symptoms, with limited effects on objective sleep measures.
- Effect
- Benefit
- Population
- Older adults
Current role of melatonin in pediatric neurology: clinical recommendations2015
A 2014 expert consensus review concluded melatonin is most effective for pediatric sleep-onset insomnia and delayed sleep phase when given 3–5 hours before dim light melatonin onset, including in autism and ADHD.
- Effect
- Benefit
- Population
- Children/adolescents
RCTImpact of Melatonin on Sleep and Pain After Total Knee Arthroplasty Under Regional Anesthesia With Sedation: A Double-Blind, Randomized, Placebo-Controlled Pilot Study2015
In a pilot study after total knee arthroplasty, melatonin increased sleep time by 29 minutes and sleep efficiency by 4.4% versus placebo, but differences were not statistically significant and pain was unchanged.
- Effect
- No Benefit
RCTMelatonin improves sleep in children with epilepsy: a randomized, double-blind, crossover study2015n=10
In 11 children aged 6–11 with epilepsy, 9 mg sustained-release melatonin in a crossover trial improved sleep onset and sleep quality without increasing seizures.
- Effect
- No Benefit
- Dose
- 9 mg/day
- Population
- Children/adolescents
- Participants
- 10
- Ages
- 6–11
RCTLong-term effects of melatonin on quality of life and sleep in haemodialysis patients (Melody study): a randomized controlled trial2013n=67
In 67 hemodialysis patients followed 12 months, melatonin 3 mg/day improved sleep efficiency and sleep time at 3 months versus placebo, but these benefits disappeared by 6–12 months and vitality did not improve.
- Effect
- No Benefit
- Duration
- 12 months
- Dose
- 3 mg/day
- Population
- Hemodialysis patients
- Participants
- 67
MetaMeta-analysis: melatonin for the treatment of primary sleep disorders2013n=1,683
A meta-analysis of 19 primary sleep disorder trials (1,683 subjects) found melatonin reduced sleep onset latency by 7.1 minutes, increased total sleep time by 8.3 minutes, and improved overall sleep quality.
- Effect
- Benefit
- Population
- Adults
- Participants
- 1,683
RCTControlled-release melatonin, singly and combined with cognitive behavioural therapy, for persistent insomnia in children with autism spectrum disorders: a randomized placebo-controlled trial2012n=160
In 160 children with autism and insomnia, controlled-release melatonin alone or with CBT reduced sleep latency and improved sleep maintenance over 12 weeks, with combination therapy achieving the highest response rate (84%).
- Effect
- Benefit
- Duration
- 12 weeks
- Population
- Children/adolescents
- Participants
- 160
- Ages
- 4–10
RCTMelatonin for sleep problems in children with neurodevelopmental disorders: randomised double masked placebo controlled trial2012n=110
In 146 children with neurodevelopmental disorders, melatonin increased total sleep time by 22 minutes and reduced sleep onset latency by 38 minutes over 12 weeks, though children also woke earlier.
- Effect
- Benefit
- Duration
- 12 weeks
- Dose
- 0.5–12 mg/day melatonin
- Population
- Children/adolescents
- Participants
- 110
- Avg age
- ~3
RCTThe use of Melatonin in children with neurodevelopmental disorders and impaired sleep: a randomised, double-blind, placebo-controlled, parallel study (MENDS)2012n=275
In 275 children with neurodevelopmental disorders and sleep problems, immediate-release melatonin reduced sleep onset latency by 45 minutes on actigraphy versus placebo over 12 weeks, though total sleep gain averaged 23 minutes.
- Effect
- Benefit
- Duration
- 12 weeks
- Dose
- 0.5 mg/day
- Population
- Children/adolescents
- Participants
- 275
- Ages
- 3–15 years
RCTEvaluation of sleep, puberty and mental health in children with long-term melatonin treatment for chronic idiopathic childhood sleep onset insomnia2011n=51
In 51 children on long-term melatonin for sleep-onset insomnia, pubertal development, sleep quality, and mental health did not differ from the general Dutch population after 6 months of follow-up.
- Effect
- No Benefit
- Duration
- 6 months
- Dose
- 0.3–10 mg/day melatonin
- Population
- Children/adolescents
- Participants
- 51
- Ages
- 6–12
MetaMelatonin in autism spectrum disorders: a systematic review and meta-analysis2011
A meta-analysis of 5 RCTs in children with autism found melatonin significantly improved sleep duration, latency, and efficiency compared with placebo.
- Effect
- Benefit
- Population
- Children/adolescents
RCTProlonged release melatonin in the treatment of primary insomnia: evaluation of the age cut-off for short- and long-term response2011n=746
In 930 adults with primary insomnia, prolonged-release melatonin 2 mg improved sleep latency, quality of life, and morning alertness over 6 months without tolerance, rebound, or withdrawal symptoms.
- Effect
- Benefit
- Duration
- 6 months
- Dose
- 2 mg/day
- Population
- Older adults
- Participants
- 746
- Ages
- 18–80
RCTThe Movement Disorder Society Evidence-Based Medicine Review Update: Treatments for the non-motor symptoms of Parkinson's disease2011
An MDS evidence review found melatonin 3–5 mg or 50 mg may help insomnia in Parkinson's disease, alongside evidence for modafinil for excessive daytime sleepiness.
- Effect
- Benefit
- Dose
- 3–5 mg/day
RCTDose finding of melatonin for chronic idiopathic childhood sleep onset insomnia: an RCT2010n=72
In 72 children with sleep-onset insomnia, melatonin 0.05–0.15 mg/kg for 1 week advanced dim light melatonin onset and reduced sleep latency in a dose-dependent manner.
- Effect
- Benefit
- Duration
- 1 week
- Dose
- 0.15 mg/kg
- Population
- Adults
- Participants
- 72
- Ages
- 6–12
RCTMelatonin improves sleep and reduces nitrite in the exhaled breath condensate in cystic fibrosis--a randomized, double-blind placebo-controlled study2010n=10
In 10 cystic fibrosis patients, melatonin 3 mg for 21 days improved sleep and reduced nitrite in exhaled breath condensate versus placebo.
- Effect
- Benefit
- Duration
- 21 days
- Dose
- 3 mg
- Population
- ALL patients
- Participants
- 10
- Avg age
- ~12
RCTNightly treatment of primary insomnia with prolonged release melatonin for 6 months: a randomized placebo controlled trial on age and endogenous melatonin as predictors of efficacy and safety2010
In elderly insomnia patients, prolonged-release melatonin 2 mg nightly for 6 months reduced sleep latency regardless of low melatonin excretion, with sustained benefits and good safety.
- Effect
- Benefit
- Duration
- 6 months
- Dose
- 2 mg/day
- Population
- Older adults
- Ages
- 18–80
MetaExogenous melatonin for sleep problems in individuals with intellectual disability: a meta-analysis2009n=183
A meta-analysis of RCTs in people with intellectual disabilities found melatonin significantly improved sleep problems compared with placebo.
- Effect
- Benefit
- Population
- Adults
- Participants
- 183
RCTThe effect of melatonin on sleep quality after laparoscopic cholecystectomy: a randomized, placebo-controlled trial2009n=61
In 121 patients after laparoscopic cholecystectomy, melatonin 5 mg for 3 nights reduced sleep latency to 14 minutes versus 28 minutes with placebo.
- Effect
- Benefit
- Dose
- 5 mg
- Population
- Post-cholecystectomy patients
- Participants
- 61
RCTThe effect of prolonged-release melatonin on sleep measures and psychomotor performance in elderly patients with insomnia2009n=40
In 40 adults over 55 with primary insomnia, prolonged-release melatonin 2 mg reduced sleep onset latency by 9 minutes and improved next-day psychomotor performance versus placebo.
- Effect
- Benefit
- Duration
- 3 weeks
- Dose
- 2 mg/day
- Population
- Older adults
- Participants
- 40
- Ages
- ≥55
RCTThe effects of melatonin on sleep-wake rhythm of daytime haemodialysis patients: a randomized, placebo-controlled, cross-over study (EMSCAP study)2009n=20
In hemodialysis patients in a crossover trial, melatonin 3 mg nightly for 6 weeks improved subjective sleep and raised nocturnal melatonin levels versus placebo.
- Effect
- Benefit
- Duration
- 6 weeks
- Dose
- 3 mg/day
- Population
- Hemodialysis patients
- Participants
- 20
- Avg age
- ~71
RCTMelatonin and bright-light treatment for rest-activity disruption in institutionalized patients with Alzheimer's disease2008n=17
In 50 institutionalized Alzheimer's patients, morning light plus melatonin 5 mg improved rest-activity rhythms compared with light plus placebo or usual care.
- Effect
- Benefit
- Duration
- 10 weeks
- Dose
- 5 mg
- Population
- Dementia patients
- Participants
- 17
- Avg age
- ~86
RCTEffect of exogenous melatonin on sleep and motor dysfunction in Parkinson's disease. A randomized, double blind, placebo-controlled study2007n=18
In 18 Parkinson's patients, melatonin 3 mg improved subjective sleep quality but did not significantly change motor UPDRS scores versus placebo.
- Effect
- Benefit
- Dose
- 3 mg
- Population
- Parkinson's disease patients
- Participants
- 18
RCTEfficacy of prolonged release melatonin in insomnia patients aged 55-80 years: quality of sleep and next-day alertness outcomes2007n=1,248
In 354 insomnia patients aged 55–80, prolonged-release melatonin 2 mg shortened sleep latency by 24 minutes and improved morning alertness and quality of life versus placebo.
- Effect
- Benefit
- Dose
- 2 mg/day
- Population
- Older adults
- Participants
- 1,248
- Ages
- 55–80
RCTMelatonin in schizophrenic outpatients with insomnia: a double-blind, placebo-controlled study2007n=40
In 40 schizophrenic outpatients with insomnia, flexibly dosed melatonin 3–12 mg improved sleep measures versus placebo without worsening psychiatric symptoms.
- Effect
- Benefit
- Duration
- 15 days
- Dose
- 3–12 mg/day
- Population
- Patients with insomnia
- Participants
- 40
RCTProlonged-release melatonin improves sleep quality and morning alertness in insomnia patients aged 55 years and older and has no withdrawal effects2007
In 170 primary insomnia outpatients, prolonged-release melatonin 2 mg for 3 weeks improved sleep quality and morning alertness versus placebo.
- Effect
- Benefit
- Duration
- 3 weeks
- Dose
- 2 mg/day
- Population
- Older adults
- Avg age
- ~55
RCTA double-blind placebo-controlled randomised pilot study of nocturnal melatonin in tracheostomised patients2006
In 32 tracheostomized ICU patients, melatonin 3 mg at 20:00 did not significantly increase observed nocturnal sleep hours versus placebo in this pilot study.
- Effect
- No Benefit
- Dose
- 3 mg
- Population
- ICU patients
RCTAdd-on melatonin improves sleep behavior in children with epilepsy: randomized, double-blind, placebo-controlled trial2005n=31
In 31 children aged 3–12 on valproate, add-on melatonin for 4 weeks significantly improved sleep behavior scores (24.4% vs 14.0% reduction in total sleep score) versus placebo.
- Effect
- Benefit
- Population
- Children/adolescents
- Participants
- 31
- Ages
- 3–12
Controlled trialMelatonin for sleep disturbances in Parkinson's disease2005n=40
In 40 Parkinson's patients, melatonin 50 mg improved total nighttime sleep on actigraphy and subjective sleep disturbance versus placebo, though the actigraphic gain was about 10 minutes.
- Effect
- Benefit
- Duration
- 2 weeks
- Dose
- 50 mg
- Population
- Parkinson's patients
- Participants
- 40
MetaThe efficacy and safety of exogenous melatonin for primary sleep disorders. A meta-analysis2005n=12
A meta-analysis found melatonin decreased sleep onset latency by 11.7 minutes overall, with a clinically important 38.8-minute reduction in delayed sleep phase syndrome but only 7.2 minutes in insomnia.
- Effect
- Benefit
- Participants
- 12
RCTMelatonin improves sleep in asthma: a randomized, double-blind, placebo-controlled study2004n=12
In 22 women with asthma, melatonin 3 mg for 4 weeks improved Pittsburgh Sleep Quality Index scores and daytime somnolence versus placebo without impairing lung function.
- Effect
- Benefit
- Duration
- 4 weeks
- Dose
- 3 mg/day
- Population
- Women
- Participants
- 12
RCTMelatonin in wake-sleep disorders in children, adolescents and young adults with mental retardation with or without epilepsy: a double-blind, cross-over, placebo-controlled trial2004n=25
In 25 youths with intellectual disability and sleep-wake disorders, melatonin 3–9 mg improved sleep onset and sleep quality in a double-blind crossover trial.
- Effect
- Benefit
- Dose
- 3 mg/day
- Population
- Young adults
- Participants
- 25
- Ages
- 3.6–26
Clinical trialNocturnal 6-sulfatoxymelatonin excretion in insomnia and its relation to the response to melatonin replacement therapy2004
In 517 insomnia patients aged 55+, lower nocturnal 6-sulfatoxymelatonin excretion predicted greater sleep-latency improvement with melatonin 2 mg therapy.
- Effect
- Benefit
- Duration
- 2 weeks
- Dose
- 2 mg/day
- Population
- Healthy adults
- Avg age
- ~55
RCTMelatonin improves health status and sleep in children with idiopathic chronic sleep-onset insomnia: a randomized placebo-controlled trial2003n=62
In 62 children with chronic sleep-onset insomnia, melatonin 5 mg at 7 pm for 4 weeks improved health status and sleep versus placebo.
- Effect
- Benefit
- Duration
- 4 weeks
- Dose
- 5 mg
- Population
- Children/adolescents
- Participants
- 62
- Ages
- 6–12
RCTMelatonin for chronic sleep onset insomnia in children: a randomized placebo-controlled trial2001n=36
In 40 children with chronic sleep-onset insomnia, melatonin 5 mg for 4 weeks advanced sleep onset and improved sleep quality versus placebo.
- Effect
- Benefit
- Duration
- 4 weeks
- Dose
- 5 mg/day
- Population
- Children/adolescents
- Participants
- 36
- Ages
- 6–12
RCTMelatonin for treatment of sleep disorders in children with developmental disabilities2001n=20
In 20 children with developmental disabilities, melatonin significantly reduced sleep latency, with greater benefit in those with longer baseline latency.
- Effect
- Benefit
- Duration
- 6 weeks
- Population
- Children/adolescents
- Participants
- 20
RCTMelatonin in medically ill patients with insomnia: a double-blind, placebo-controlled study2001n=18
In 33 medically ill patients with insomnia, flexible-dose melatonin (mean 5.4 mg) hastened sleep onset, improved sleep quality, and increased sleep duration versus placebo.
- Effect
- Benefit
- Duration
- 8–16 days
- Dose
- 5.4 mg/day
- Population
- Patients with insomnia
- Participants
- 18
RCTMelatonin treatment for age-related insomnia2001n=15
In 15 older adults with age-related insomnia, physiological melatonin doses restored nocturnal melatonin levels and improved sleep efficiency versus placebo.
- Effect
- Benefit
- Dose
- 3.0 mg
- Population
- Older adults
- Participants
- 15
RCTClinical trials of controlled-release melatonin in children with sleep-wake cycle disorders2000n=42
In 42 children with neurodevelopmental sleep-wake disorders, controlled-release melatonin improved sleep timing and was preferred over fast-release melatonin.
- Effect
- Benefit
- Dose
- 2–12 mg/day
- Population
- Adults
- Participants
- 42
Controlled trialEffect of melatonin on sleep quality of COPD intensive care patients: a pilot study2000
In 8 COPD ICU patients, exogenous melatonin showed a trend toward improved sleep quality versus placebo in this small pilot study.
- Effect
- Benefit
- Dose
- 3 mg/day
- Population
- Adults
Clinical trialMelatonin add-on in manic patients with treatment resistant insomnia2000n=11
A 1-month pilot of 11 manic patients with treatment-resistant insomnia found 3 mg/day melatonin add-on significantly lengthened sleep duration and reduced mania severity.
- Effect
- Benefit
- Duration
- 1 month
- Dose
- 3 mg/day
- Population
- ALL patients
- Participants
- 11
- Ages
- 22–43
RCTMelatonin improves sleep quality of patients with chronic schizophrenia2000n=19
In 19 patients with chronic schizophrenia, melatonin 2 mg improved sleep quality scores versus baseline, supporting melatonin replacement in low-output patients.
- Effect
- Benefit
- Duration
- 3 weeks
- Dose
- 2 mg/day
- Population
- ALL patients
- Participants
- 19
Clinical trialEffect of melatonin in selected populations of sleep-disturbed patients1999
In an open pilot study, melatonin 3 mg for 21 days improved sleep quality and reduced awakenings in patients with primary insomnia and in those with depression.
- Effect
- Benefit
- Duration
- 21 days
- Dose
- 3 mg/day
- Population
- Older adults
RCTUse of melatonin to treat sleep disorders in tuberous sclerosis1999
In 7 patients with tuberous sclerosis, melatonin increased total sleep time by 0.55 hours versus placebo in a crossover trial.
- Effect
- Benefit
- Population
- Children/adolescents
RCTEffect of sustained nocturnal transbuccal melatonin administration on sleep and temperature in elderly insomniacs1998
In elderly insomniacs, sustained transbuccal melatonin 0.5 mg improved sleep quality and reduced wake after sleep onset versus placebo.
- Effect
- No Benefit
- Duration
- 4 nights
- Dose
- 0.5 mg/day
- Population
- Older adults
Controlled trialMelatonin effects on sleep, mood, and cognition in elderly with mild cognitive impairment1998
In 10 elderly adults with mild cognitive impairment, melatonin 6 mg improved rest-activity rhythm and reduced sleep onset latency but did not significantly increase total sleep time.
- Effect
- Benefit
- Duration
- 10 days
- Dose
- 6 mg
- Population
- Older adults
RCTMelatonin for the treatment of sleep disturbances in major depressive disorder1998n=10
In 19 outpatients with MDD on fluoxetine, adding slow-release melatonin for 4 weeks improved Pittsburgh Sleep Quality Index scores but did not accelerate mood improvement versus placebo.
- Effect
- No Benefit
- Duration
- 4 weeks
- Population
- Patients with MDD
- Participants
- 10
RCTSleep dysfunction in Rett syndrome: a trial of exogenous melatonin treatment1998
In 9 girls with Rett syndrome, melatonin 2.5–7.5 mg improved sleep efficiency from 68% at baseline in a crossover trial.
- Effect
- Benefit
- Duration
- 3 weeks
- Dose
- 2.5–7.5 mg/day
- Population
- Children/adolescents
- Avg age
- ~10.1
Clinical trialThe role of melatonin and circadian phase in age-related sleep-maintenance insomnia: assessment in a clinical trial of melatonin replacement1998
In patients with age-related sleep-maintenance insomnia, three melatonin 0.5 mg delivery strategies showed modest sleep benefits versus placebo in a crossover trial.
- Effect
- Benefit
- Dose
- 0.5 mg/day
- Population
- Older adults
RCTMelatonin and insomnia1996n=15
In 15 adults with psychophysiological insomnia, melatonin 5 mg for 1 week did not alter self-reported sleep timing, duration, or quality versus placebo.
- Effect
- No Benefit
- Duration
- 1 week
- Dose
- 5 mg/day
- Population
- Older adults
- Participants
- 15
RCTImprovement of sleep quality in elderly people by controlled-release melatonin1995n=12
In 12 elderly insomniacs on chronic medications, controlled-release melatonin improved sleep quality and raised nocturnal 6-sulphatoxymelatonin excretion.
- Effect
- Benefit
- Duration
- 3 weeks
- Dose
- 2 mg/day
- Population
- Older adults
- Participants
- 12
- Avg age
- ~76±8
Controlled trialMelatonin replacement therapy of elderly insomniacs1995
In melatonin-deficient elderly insomniacs, 2 mg melatonin as sustained- or fast-release tablets improved sleep versus run-in baseline in a crossover study.
- Effect
- Benefit
- Duration
- 2 months
- Dose
- 2 mg
- Population
- Older adults
RCTMelatonin administration in insomnia1990n=10
In 10 adults with persistent insomnia, melatonin 1–5 mg did not change sleep onset or duration on EEG, though 1 mg increased REM latency; patients reported less sleep but similar quality.
- Effect
- No Benefit
- Dose
- 1–5 mg/day
- Population
- Adults
- Participants
- 10
ValerianView supplement →
Consider purchase·★★★★★
How we scored this▸
- Taking valerian root (300-600 mg daily) may help improve how well you sleep, but it might take a few weeks before you notice a difference.
- Valerian usually does not make you fall asleep faster or help you sleep longer, but many people feel their sleep quality improves.
- Some groups, like older adults, children with sleep problems, or patients on dialysis, have shown better sleep with valerian.
- Valerian is sometimes combined with other herbs like hops and lemon balm to help with sleep.
- It may work about as well as some prescription medicines for mild insomnia but with fewer side effects.
- However, valerian doesn’t work for everyone, and research results have been mixed.
Browse 29 studies·3 meta-analyses
RCTEffects of a Valerian-Hops Extract Combination (Ze 91019) on Sleep Duration and Daytime Cognitive and Psychological Parameters in Occasional Insomnia: A Randomized Controlled Feasibility Trial2025n=40
An RCT of 40 adults with occasional insomnia found that valerian-hops extract (Ze 91019) for 21 days increased sleep duration by 21.7 min/day versus placebo without affecting daytime cognition.
- Effect
- Benefit
- Duration
- 21 days
- Population
- Adults
- Participants
- 40
Systematic reviewDoes valerian work for insomnia? An umbrella review of the evidence2024
An umbrella review of 8 systematic reviews found valerian has a good safety profile but lacks evidence for treating insomnia; subjective sleep quality may improve without objective confirmation.
- Effect
- No Benefit
- Population
- Young adults
RCTStandardized Extract of Valeriana officinalis Improves Overall Sleep Quality in Human Subjects with Sleep Complaints: A Randomized, Double-Blind, Placebo-Controlled, Clinical Study2024n=37
An RCT of 72 adults with sleep complaints found that standardized valerian extract for 8 weeks significantly improved PSQI scores, sleep latency, sleep efficiency, and total sleep time versus placebo.
- Effect
- Benefit
- Duration
- 8 weeks
- Population
- Adults
- Participants
- 37
RCTComparison the effect of valerian and gabapentin on RLS and sleep quality in hemodialysis patients: A randomized clinical trial2023
A crossover trial in 40 hemodialysis patients found gabapentin lowered restless legs syndrome scores more than valerian over one month, though both treatments similarly improved sleep quality.
- Effect
- Benefit
- Duration
- 1 month
- Population
- Hemodialysis patients
RCTEffect of Fennel-Valerian Extract on Hot Flashes and Sleep Disorders in Postmenopausal Women: A Randomized Trial2023
A randomized trial of 76 postmenopausal women (ages 45–55) found that fennel-valerian extract 1000 mg/day for 8 weeks reduced sleep disorders and the severity and frequency of hot flashes versus placebo.
- Effect
- Benefit
- Duration
- 8 weeks
- Dose
- 1000 mg/day
- Population
- Postmenopausal women
- Ages
- 45–55
RCTThe Effects of Valerian on Sleep Quality, Depression, and State Anxiety in Hemodialysis Patients: A Randomized, Double-blind, Crossover Clinical Trial2021n=20
A crossover RCT of 39 hemodialysis patients found that valerian significantly improved sleep quality, state anxiety, and depression scores versus placebo over two 1-month treatment periods.
- Effect
- Benefit
- Duration
- 1 month
- Population
- Hemodialysis patients
- Participants
- 20
MetaValerian Root in Treating Sleep Problems and Associated Disorders-A Systematic Review and Meta-Analysis2020n=535
A systematic review of 60 studies (6894 participants) found valerian may improve subjective sleep quality and reduce anxiety, though outcomes were inconsistent due to variable extract quality.
- Effect
- Benefit
- Participants
- 535
- Ages
- 7–80
RCTEfficacy and safety of a polyherbal sedative-hypnotic formulation NSF-3 in primary insomnia in comparison to zolpidem: a randomized controlled trial2013n=91
A 2-week double-blind RCT of 91 adults with primary insomnia found polyherbal NSF-3 (410 mg/day, including valerian) improved sleep similarly to zolpidem 10 mg with mild adverse events.
- Effect
- Benefit
- Duration
- 2 weeks
- Dose
- 410 mg/day
- Population
- Adults
- Participants
- 91
RCTValerian/lemon balm use for sleep disorders during menopause2013n=100
A study of 100 menopausal women (ages 50–60) found valerian/lemon balm significantly reduced Pittsburgh Sleep Quality Index scores versus placebo for sleep disorders during menopause.
- Effect
- Benefit
- Population
- Women
- Participants
- 100
- Ages
- 50–60
RCTEffect of valerian on sleep quality in postmenopausal women: a randomized placebo-controlled clinical trial2011
A triple-blind RCT of 100 postmenopausal women (ages 50–60) found valerian 530 mg twice daily for 4 weeks improved sleep quality in 30% versus 4% on placebo (P<0.001).
- Effect
- Benefit
- Duration
- 4 weeks
- Dose
- 1060 mg/day
- Population
- Postmenopausal women
- Ages
- 50–60
RCTThe use of Valeriana officinalis (Valerian) in improving sleep in patients who are undergoing treatment for cancer: a phase III randomized, placebo-controlled, double-blind study (NCCTG Trial, N01C5)2011n=227
A phase III RCT of 227 cancer patients found valerian 450 mg nightly for 8 weeks did not improve PSQI sleep scores versus placebo, though exploratory analyses showed fatigue improvements.
- Effect
- No Benefit
- Duration
- 8 weeks
- Dose
- 450 mg valerian
- Population
- Cancer patients
- Participants
- 227
MetaEffectiveness of Valerian on insomnia: a meta-analysis of randomized placebo-controlled trials2010
A meta-analysis of 18 RCTs found valerian increased subjective sleep-quality improvement (RR 1.37, 95% CI 1.05–1.78) but showed no effect on sleep latency or quantitative sleep scores.
- Effect
- Benefit
RCTA randomized clinical trial of valerian fails to improve self-reported, polysomnographic, and actigraphic sleep in older women with insomnia2009n=16
A crossover RCT of 16 older women (mean age 69.4) with insomnia found valerian 300 mg nightly for 2 weeks did not improve polysomnographic or self-reported sleep versus placebo.
- Effect
- No Benefit
- Duration
- 2 weeks
- Dose
- 300 mg/day
- Population
- Women
- Participants
- 16
- Avg age
- 69.4±8.1
RCTSleep improving effects of a single dose administration of a valerian/hops fluid extract - a double blind, randomized, placebo-controlled sleep-EEG study in a parallel design using electrohypnograms2008n=22
A double-blind EEG study of 42 poor sleepers found a single dose of valerian/hops fluid extract increased time in deeper sleep stages and improved sleep quantity versus placebo.
- Effect
- Benefit
- Dose
- 2 mL valerian/hops liquid extract
- Participants
- 22
RCTA randomized, double blind, placebo-controlled, prospective clinical study to demonstrate clinical efficacy of a fixed valerian hops extract combination (Ze 91019) in patients suffering from non-organic sleep disorder2007
A 4-week RCT in patients with non-organic insomnia found fixed valerian-hops extract Ze 91019 (500 mg valerian + 120 mg hops) reduced sleep latency versus placebo, while valerian alone did not.
- Effect
- Benefit
- Duration
- 4 weeks
- Dose
- 500 mg/day valerian extract
- Population
- Patients with insomnia
RCTA televised, web-based randomised trial of an herbal remedy (valerian) for insomnia2007n=405
A web-based RCT of 405 adults (ages 18–75) with insomnia found valerian did not significantly improve the primary sleep-quality endpoint (29% vs 21%, P=0.08), though global self-assessment favored valerian (P=0.04).
- Effect
- No Benefit
- Population
- Women
- Participants
- 405
- Ages
- 18–75
Clinical trialA combination of valerian and lemon balm is effective in the treatment of restlessness and dyssomnia in children2006n=918
An open multicenter study of 918 children under 12 with restlessness found valerian/lemon balm reduced dyssomnia in 80.9% and restlessness in 70.4%, with 96.7% rated well tolerated.
- Effect
- Benefit
- Population
- Children/adolescents
- Participants
- 918
MetaValerian for sleep: a systematic review and meta-analysis2006n=1,093
A systematic review of 16 trials (1,093 adults) found valerian may improve subjective sleep quality (RR 1.8, 95% CI 1.2–2.9), though most studies had methodologic limitations.
- Effect
- Benefit
- Population
- Adults
- Participants
- 1,093
RCTAn internet-based randomized, placebo-controlled trial of kava and valerian for anxiety and insomnia2005n=135
An internet-based RCT (391 adults) found neither kava nor valerian reduced anxiety or insomnia scores more than placebo over 4 weeks.
- Effect
- No Benefit
- Duration
- 8 weeks
- Population
- Adults
- Participants
- 135
RCTValerian-hops combination and diphenhydramine for treating insomnia: a randomized placebo-controlled clinical trial2005n=65
A 28-day RCT of 184 adults with mild insomnia found valerian-hops and diphenhydramine 25 mg both modestly improved subjective sleep versus placebo, with valerian linked to better physical quality of life at 28 days.
- Effect
- Benefit
- Duration
- 28 days
- Dose
- 25 mg
- Population
- Adults
- Participants
- 65
- Avg age
- ~44
RCTA double-blind, placebo-controlled investigation of the effects of two doses of a valerian preparation on the sleep, cognitive and psychomotor function of sleep-disturbed older adults2004
A crossover study of 16 sleep-disturbed adults (ages 50–64) found single doses of valerian 300 or 600 mg did not significantly change EEG sleep parameters or psychometric performance versus placebo.
- Effect
- No Benefit
- Dose
- 300–600 mg valerian
- Population
- Older adults
- Ages
- 50–64
RCTValerian does not appear to reduce symptoms for patients with chronic insomnia in general practice using a series of randomised n-of-1 trials2003
A series of n-of-1 trials in 24 general-practice patients with chronic insomnia found valerian was not appreciably better than placebo for total sleep time, night awakenings, or morning refreshment.
- Effect
- No Benefit
- Population
- Patients with insomnia
RCTCan valerian improve the sleep of insomniacs after benzodiazepine withdrawal?2002n=19
A study of 19 chronic benzodiazepine users with insomnia found valerian improved subjective sleep quality after withdrawal and reduced wake after sleep onset, though sleep latency remained prolonged.
- Effect
- Benefit
- Duration
- 15 days
- Population
- Patients with insomnia
- Participants
- 19
- Avg age
- ~43
RCTEfficacy and tolerability of valerian extract LI 156 compared with oxazepam in the treatment of non-organic insomnia--a randomized, double-blind, comparative clinical study2002n=36
A 6-week RCT of 202 outpatients with non-organic insomnia found valerian LI 156 600 mg/day was at least as effective as oxazepam 10 mg/day for sleep quality with fewer adverse events (28.4% vs 36.0%).
- Effect
- Benefit
- Duration
- 6 weeks
- Dose
- 600 mg/day valerian
- Population
- Patients with insomnia
- Participants
- 36
- Ages
- 18–73
RCTValerian for insomnia: a systematic review of randomized clinical trials2000
A systematic review of 9 double-blind valerian RCTs concluded evidence for valerian as insomnia treatment is inconclusive due to contradictory results and inconsistent methodology.
- Effect
- No Benefit
RCT[Comparative study for assessing quality of life of patients with exogenous sleep disorders (temporary sleep onset and sleep interruption disorders) treated with a hops-valarian preparation and a benzodiazepine drug]1998
A 2-week double-blind RCT in patients with temporary sleep disorders found hop-valerian preparation was equivalent to a benzodiazepine for sleep quality and quality of life, with fewer withdrawal symptoms.
- Effect
- Benefit
- Duration
- 2 weeks
- Population
- Patients With Temporary Sleep-Onset And Sleep-Interruption Disorders
RCTThe effect of valerian extract on sleep polygraphy in poor sleepers: a pilot study1994
A pilot polysomnography study of 14 elderly poor sleepers found valerian 405 mg three times daily for 7 days increased slow-wave sleep and K-complex density without changing REM sleep or self-rated sleep quality.
- Effect
- Benefit
- Duration
- 7 days
- Dose
- 405 mg 3×/day
- Population
- Older adults
Controlled trialDouble blind study of a valerian preparation1989
A double-blind study of valerian preparation VALERINA NATT found 44% reported perfect sleep and 89% improved sleep versus placebo for poor sleep (P<0.001), with no side effects observed.
- Effect
- Benefit
Aqueous extract of valerian reduces latency to fall asleep in man1985
A controlled study reported that aqueous valerian extract reduced sleep-onset latency in humans, but the available abstract contained insufficient detail to report specific doses or sample size.
- Effect
- Benefit
KavaView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- It is uncertain whether kava helps with insomnia.
- One small study showed that taking a specific kava extract (200 mg daily) for 4 weeks reduced sleep problems linked to anxiety.
- But another study using kava three times a day for 4 weeks did not show any sleep improvement in people with anxiety-related insomnia compared to placebo.
Browse 6 studies
RCTAn internet-based randomized, placebo-controlled trial of kava and valerian for anxiety and insomnia2005n=135
An internet-based RCT (391 adults) found neither kava nor valerian reduced anxiety or insomnia scores more than placebo over 4 weeks.
- Effect
- No Benefit
- Duration
- 8 weeks
- Dose
- 3 g/day
- Population
- Adults
- Participants
- 135
RCTClinical efficacy of kava extract WS 1490 in sleep disturbances associated with anxiety disorders. Results of a multicenter, randomized, placebo-controlled, double-blind clinical trial2004n=61
In 61 adults with sleep disturbance and anxiety, kava WS1490 200 mg/day for 4 weeks improved sleep quality and recuperative effect versus placebo (p=0.007 and p=0.018).
- Effect
- Benefit
- Duration
- 4 weeks
- Dose
- 200 mg/day
- Population
- Patients with anxiety disorders
- Participants
- 61
RCTKava-Kava administration reduces anxiety in perimenopausal women2003n=19
In perimenopausal women, kava 100–200 mg/day for 3 months reduced anxiety and climacteric symptoms more than calcium alone, with significant anxiety decline versus controls (P<0.009).
- Effect
- Benefit
- Duration
- 3 months
- Dose
- 100 mg/day
- Population
- Women
- Participants
- 19
Clinical trialEffect of kava and valerian on human physiological and psychological responses to mental stress assessed under laboratory conditions2002n=18
In 54 healthy adults, 7 days of kava or valerian reduced systolic blood pressure reactivity to mental stress versus baseline; valerian also lowered heart rate reactivity.
- Effect
- Benefit
- Duration
- 7 days
- Population
- Healthy adults
- Participants
- 18
Clinical trialKava and valerian in the treatment of stress-induced insomnia2001n=24
In 24 adults with stress-induced insomnia, kava 120 mg/day for 6 weeks then valerian 600 mg/day for 6 weeks reduced stress and insomnia with vivid dreams as the commonest valerian side effect.
- Effect
- Benefit
- Duration
- 6 weeks
- Dose
- 120 mg/day
- Population
- Insomnia patients
- Participants
- 24
The correlation between cancer incidence and kava consumption2000
Ecological comparison across Pacific Island nations suggested higher traditional kava consumption correlates with lower age-standardized cancer incidence, though causality was not established.
L-TryptophanView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Small studies suggest that taking L-tryptophan by mouth or through an IV can help people with insomnia fall asleep faster.
- For example, 500 mg twice a day for 2 weeks helped those detoxing from certain drugs sleep better, though it didn't improve mood.
- Taking 1 gram before bedtime may help decrease the time it takes to fall asleep and improve mood, but smaller doses don't seem to help.
- A one-time IV dose of 5 grams also helped people fall asleep faster and sleep longer.
Browse 3 studies
RCTTryptophan for the sleeping disorder and mental symptom of new-type drug dependence: A randomized, double-blind, placebo-controlled trial2016n=40
In 80 detoxified new-type drug users, 1,000 mg/day tryptophan for 2 weeks improved sleep disorders and mental symptoms versus placebo.
- Effect
- Benefit
- Duration
- 2 weeks
- Dose
- 1000 mg/day
- Population
- Children/adolescents
- Participants
- 40
- Ages
- 18+
Clinical trialSleep-inducing effect of L-tryptophane1986n=10
In 10 patients with sleep disturbance, 5 g L-tryptophan IV reduced sleep latency versus saline placebo on the third night.
- Effect
- Benefit
- Dose
- 5 g/day
- Population
- Patients with sleep disturbance
- Participants
- 10
Controlled trialSleep induced by L-tryptophan. Effect of dosages within the normal dietary intake1979
In 15 mild insomniacs, 1 g L-tryptophan at bedtime significantly reduced sleep latency versus placebo; lower doses showed similar trends.
- Effect
- Benefit
- Dose
- 2 g/day
- Population
- Adults
InositolView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Taking a supplement with myo-inositol 2 grams plus folic acid every night for 10 weeks during pregnancy helped improve sleep quality in healthy pregnant women more than folic acid alone.
- Women reported better overall sleep, longer sleep duration, and improved sleep efficiency, especially in the second trimester (24-28 weeks), but these benefits didn’t last into the later stages of pregnancy.
- No serious side effects were reported, suggesting this supplement might support better sleep during mid-pregnancy.
Browse 1 study
RCTThe impact of myo-inositol supplementation on sleep quality in pregnant women: a randomized, double-blind, placebo-controlled study2020n=60
In 60 pregnant women over 10 weeks, myo-inositol (2,000 mg/day) improved sleep quality and reduced sleep disturbances versus placebo.
- Effect
- Benefit
- Duration
- 10 weeks
- Dose
- 2000 mg/day
- Population
- Women
- Participants
- 60
Evidence visualised
Same ratings as above, aggregated so you can see coverage and imbalance.