Sleep & Recovery

Nutrients connected to Sleep & Recovery

A link means the body needs the nutrient for this, or that low intake is linked to it. It does not mean extra supplements help if your intake is already adequate; each link shows how strong the evidence is.

• Caffeine supplementsDocumented risk

  Caffeine can cause insomnia and change sleep length and patterns, particularly close to bedtime.

• Sleep Blends (Melatonin, Magnesium, L-Theanine, Herbs)Preliminary or mixed

  Sleep blends are marketed for sleep; human evidence is limited and mixed and applies to single ingredients.

• L-theaninePreliminary or mixed

  A review of 13 trials reported benefits on sleep measures in adults, mostly healthy; better trials are needed.

• Caffeine plus L-theanine and brain formulasDocumented risk

  Caffeine can cause insomnia and disrupt sleep.

• AshwagandhaPreliminary or mixed

  A small effect on sleep was found in a meta-analysis of 5 trials, mostly of root extracts.

• HopsPreliminary or mixed

  Traditional use to aid sleep; human evidence is mostly from valerian-hops combinations.

• PassionflowerPreliminary or mixed

  Traditional sleep aid; one trial showed longer total sleep time.

• ValerianPreliminary or mixed

  Valerian is promoted for sleep, but evidence is inconsistent and a 2017 sleep guideline recommended against it for chronic insomnia in adults; the EU accepts one specific extract for sleep disorders.

• Yerba mateDocumented risk

  The EU monograph says mate is not recommended before bedtime because it may disturb sleep, and trials listed insomnia as an adverse event.

• JujubePreliminary or mixed

  The seed (suan zao ren) shows short-term improvement in self-reported sleep quality in a 2023 meta-analysis of 9 trials; trials are small and mostly use formulas. Not shown for the fruit.

• Rose Oil (Otto and Absolute)Preliminary or mixed

  Pooled trials of inhaled rose reported better sleep quality.

• Passionflower TeaPreliminary or mixed

  Small tea study with better self-rated sleep quality in healthy adults.

• Yerba MateDocumented risk

  Caffeine can disturb sleep; the EU monograph says mate is not recommended before bedtime.

• Hops TeaPreliminary or mixed

  Traditional use to aid sleep.

• Genmaicha (Green Tea with Roasted Rice)Documented risk

  Genmaicha contains caffeine. FDA says sensitivity to caffeine varies widely and lists sleep problems among effects of too much caffeine in children and teens.

• Earl Grey (Bergamot Black Tea)Documented risk

  Earl Grey contains caffeine. FDA says sensitivity to caffeine varies widely and lists sleep problems among effects of too much caffeine in children and teens.

• Lapsang Souchong (Smoked Tea)Documented risk

  Lapsang souchong contains caffeine. FDA says sensitivity to caffeine varies widely and lists sleep problems among effects of too much caffeine in children and teens.

• CoffeeDocumented risk

  Caffeine can disturb sleep.

• Energy DrinksDocumented risk

  Caffeine can disturb sleep.

• Pre-Workout SupplementsDocumented risk

  Caffeine can delay sleep onset and lower sleep efficiency.

• Energy and Focus BlendsDocumented risk

  Caffeine can stay active for four to six hours (MedlinePlus) and energy drink use is linked to poorer sleep.

• TryptophanPreliminary or mixed

  Four small trials pooled in a 2022 analysis found fewer minutes awake after first falling asleep, mostly at the higher amounts studied; other sleep measures did not change. This is not proof it treats insomnia.

• GlycinePreliminary or mixed

  Small, short studies suggest possible sleep benefit; samples were small and bias risk high.

• California poppyLab or animal research only

  Sleep induction was seen in mice; human sleep evidence was not found.

• Lemon verbenaPreliminary or mixed

  One trial reported feeling better rested and more deep and REM sleep on a wearable tracker.

• SkullcapPreliminary or mixed

  One trial in mild to moderate insomnia; preliminary.

• Holy basil (tulsi)Preliminary or mixed

  One trial reported better insomnia scores in stressed adults.

• Rose petalsPreliminary or mixed

  Sleep quality scores improved with inhaled rose oil in trial reviews; findings were sensitive to single studies.

• Polygonatum (huang jing, Solomon's seal)Preliminary or mixed

  One small four-week trial in adults with mild insomnia found better insomnia scores than placebo with a hot-water extract; effects in other groups or over longer periods are unknown.

• Oat straw (milky oats)Preliminary or mixed

  Traditional use to aid sleep (EU); one smoking-reduction trial reported better sleep.

• KhatDocumented risk

  The DEA lists insomnia as a reported after-effect of khat.

• Tart CherriesPreliminary or mixed

  Studied mainly for sleep measures; limited, varied evidence on juice and concentrate.

• Black horehoundPreliminary or mixed

  Traditional and ESCOP indication includes trouble falling asleep; human evidence is very limited.

• Chinese arborvitae seed (bai zi ren)Lab or animal research only

  Traditional sleep use; only mouse studies found.

• Lavender OilPreliminary or mixed

  Short aromatherapy trials; unclear for lavender alone per NCCIH.

• MatchaPreliminary or mixed

  Sleep results were mixed in two trials.

• Black TeaDocumented risk

  Caffeine in black tea may disturb sleep in some adults, especially when drunk close to bedtime (EFSA).

• White TeaDocumented risk

  White tea contains caffeine, which may disturb sleep in some adults (EFSA).

• Lemon Balm TeaPreliminary or mixed

  Traditional aid to sleep (EU); no tea trial found.

• Lemon Verbena TeaPreliminary or mixed

  Traditional use for the tea; syrup and extract trials.

• Yaupon TeaDocumented risk

  Caffeine can disturb sleep in sensitive people (FDA); yaupon can contain caffeine.

• Guayusa TeaDocumented risk

  Guayusa contains caffeine, and the FDA says caffeine can disturb sleep in sensitive people.

• Chamomile TeaPreliminary or mixed

  Limited trial evidence on sleep-related symptoms, see sleep goal.

• SenchaDocumented risk

  Caffeine can disturb sleep; the FDA lists sleep problems among effects of too much caffeine. Amounts in this tea vary.

• GyokuroDocumented risk

  Caffeine can disturb sleep; the FDA lists sleep problems among effects of too much caffeine. Amounts in this tea vary.

• Hojicha (Roasted Green Tea)Documented risk

  Caffeine can disturb sleep; the FDA lists sleep problems among effects of too much caffeine. Amounts in this tea vary.

• Oat Straw TeaPreliminary or mixed

  EU traditional use to aid sleep; no trial of the tea.

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