Sleep Quality

Nutrients connected to Sleep Quality

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 shorten and disturb sleep, especially when taken close to bedtime and in sensitive people.

• 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

  Too much caffeine can cause insomnia and sleep disruption.

• AshwagandhaPreliminary or mixed

  Sleep scores were somewhat better than placebo in a meta-analysis of 5 trials; long-term safety data are limited.

• ValerianPreliminary or mixed

  Some trials show better self-rated sleep quality, but objective measures have not confirmed it and many studies were weak.

• 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 inhalation trials improved sleep quality; most trials were of fair quality.

• Passionflower TeaPreliminary or mixed

  Sleep quality was the one diary measure that was significantly better after a week of the tea in 41 healthy adults; short and self-reported.

• CoffeeDocumented risk

  Caffeine from coffee can lengthen time to fall asleep and reduce sleep time; dose and timing matter.

• Energy DrinksDocumented risk

  Caffeine can worsen sleep.

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

  Theanine trials report small self-rated gains in overall sleep quality, but the melatonin insomnia review found no improvement in sleep quality.

• Energy and Focus BlendsDocumented risk

  Surveys link energy drink use with poorer sleep quality in young people; the direction of cause is not settled.

• 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

  A 2024 review reported better sleep with longer-term glycine in healthy people, but with small studies and high risk of bias.

• Lemon verbenaPreliminary or mixed

  In the same trial people felt better rested and wearable tracking showed more deep and REM sleep. Single trial of one extract.

• SkullcapPreliminary or mixed

  One crossover trial in adults with mild to moderate insomnia reported better sleep scores. A single trial of one product; preliminary.

• Holy basil (tulsi)Preliminary or mixed

  One 8-week trial found better insomnia-scale scores than placebo in stressed adults.

• Rose petalsPreliminary or mixed

  Inhaled rose oil improved sleep quality scores in reviews, with very high variation between trials.

• 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.

• Tart CherriesPreliminary or mixed

  Small trials of juice or concentrate reported small changes in some sleep measures; effects in older adults with insomnia were much smaller than for evidence-based treatments.

• Sweet violetPreliminary or mixed

  One triple-blind trial in menopausal women found better self-rated sleep with violet syrup; many were excluded from the analysis.

• MatchaPreliminary or mixed

  EEG sleep did not change in one trial and a sleep score trended in another; mixed.

• Chamomile TeaPreliminary or mixed

  A meta-analysis of mixed chamomile preparations reported better sleep quality; the tea itself was tested in one small trial.

• EuglenaPreliminary or mixed

  The same single trial reported better sleep ratings.

• Buckwheat HoneyPreliminary or mixed

  Parents reported better child and parent sleep after honey for night cough in two trials; not measured objectively.

Explore all vitamins → · Minerals → · Amino acids → · Omega fatty acids → · Antioxidants → · Gut supplements → · Nootropics → · Herbs →