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Best Supplements to Stay Asleep Through the Night

26 supplements · 3 outcomes · 48 trials

Omega-3

Our #1 pick

Omega-3

Proven benefit Strong · 94

The quiet overachiever that improves sleep efficiency without anyone expecting it to

A 2024 meta-analysis pooling 19 RCTs found omega-3 supplementation significantly improved sleep efficiency and reduced time spent awake during the night, with stronger effects at doses above 600 mg/day 2. In a 12-week trial of middle-aged adults with poor sleep, 860 mg/day of DHA and EPA improved objective sleep efficiency measured by actigraphy and reduced dream-disrupted sleep 1. A separate 26-week RCT in healthy young adults found that DHA-rich oil reduced sleep fragmentation and shortened sleep onset 3. The effects are consistently small but reliable across studies.

Evidence summary

Evidence summary

For staying asleep through the night, omega-3 ranks first, followed by melatonin and ashwagandha, based on effect size and evidence quality across 48 clinical trials.

  • Across 48 trials, 26 supplements, and 3 outcomes, omega-3 ranked first for sleep maintenance.2
  • Melatonin ranked second with a small effect size, ahead of ashwagandha.
  • Omega-3's effect size was trivial, so the first-place ranking reflects modest differences, not dramatic sleep changes.

Falling asleep is only half the battle. If you regularly wake at 2 AM and lie there for an hour, or if your sleep breaks into fragments that never add up to feeling rested, the problem is sleep maintenance, not sleep onset. That distinction matters because the supplements that help you fall asleep faster (melatonin is the obvious one) don't always help you stay asleep.

This guide focuses specifically on staying asleep: fewer awakenings, more continuous hours of genuine rest, and better sleep efficiency (the ratio of time asleep to time in bed). We pulled evidence from 48 randomized trials, prioritized objective measurements like actigraphy and polysomnography over questionnaires wherever possible, and ranked 10 supplements by what the data actually shows for sleep maintenance outcomes.

#1 deep dive

Why Omega-3 takes the top spot

Omega-3

How it works

Omega-3 fatty acids, particularly DHA, are incorporated into neuronal cell membranes where they influence serotonin and melatonin signaling pathways 3. DHA also reduces systemic inflammation that can disrupt sleep architecture, and it may improve the fluidity of cell membranes in brain regions that regulate circadian rhythms 2.

Best for

People who already take fish oil for heart or brain health and want a mild sleep-quality bonus. Also useful for those whose sleep problems are subtle (low efficiency, restlessness) rather than dramatic (can't fall asleep at all).

Watch out

High-dose fish oil (above 3 g/day) can thin the blood. If you take anticoagulants, discuss dosing with your doctor. At sleep-relevant doses of around 1 g/day, this is rarely a concern.

Pro tip

Take with dinner rather than at bedtime. The fats absorb better with a meal, and there is no acute sedative effect to time around sleep.

Evidence by outcome

Reduce night awakenings Proven benefit

Helps you stay asleep with fewer or shorter wake-ups during the night.

d=0.30 Minimal effect 3 endpoints trust 94
Spend more of the night asleep Likely helps

Helps turn time in bed into real sleep instead of tossing and lying awake.

d=0.23 Minimal effect 3 endpoints trust 68
Melatonin
2

Melatonin

Proven benefit
Strong · 75 Small effect

The most-studied sleep supplement, with 17 trials behind its sleep efficiency data alone

Melatonin has the deepest evidence base of any sleep supplement. A foundational 2013 meta-analysis of 19 RCTs found it reliably shortened sleep onset and modestly increased total sleep time 11. For sleep efficiency specifically, 17 trials totaling over 1,500 participants show a consistent improvement 121316. Where melatonin is less convincing is night awakenings: pooled data from 8 trials shows mixed results, with some populations benefiting and others seeing no change 46. Controlled-release formulations may work better for maintenance than immediate-release 513.

Full breakdown

How it works

Melatonin is the hormone your brain produces when darkness falls, signaling the body to shift into sleep mode 11. Supplemental melatonin reinforces that signal, helping synchronize your circadian clock. It also has mild effects on core body temperature regulation, which can improve the quality of sleep's second half when temperature control tends to weaken 5.

Best for

People who have trouble both falling asleep and staying asleep, since melatonin addresses both (though falling asleep is its stronger suit). Especially helpful for shift workers, jet lag, and anyone whose circadian rhythm is off.

Watch out

Can interact with blood pressure medications, blood thinners, and diabetes drugs. Morning grogginess is possible at higher doses. Not well studied during pregnancy or breastfeeding.

Pro tip

If you fall asleep fine but wake at 3 AM, try a controlled-release formulation instead of standard melatonin. The slow release delivers melatonin across the full night rather than just at bedtime.

Evidence by outcome

Spend more of the night asleep Proven benefit
d=0.38 Small effect 17 endpoints trust 75

Expected: ↓2.2 on PSQI (meaningful at 3) · 7 weeks

Reduce night awakenings Mixed results
d=0.10 Moderate effect 11 endpoints trust 47
Delay early waking Early data
d=0.48 Small effect 3 endpoints trust 46
Ashwagandha
3

Ashwagandha

Likely helps
Strong · 70 Small effect

Lowers the stress that wakes you up, not the kind of sleep aid that knocks you out

A 2021 meta-analysis of five RCTs found ashwagandha significantly improved overall sleep, with larger effects at doses of 600 mg and above and durations of 8 weeks or longer 20. The standout trial used actigraphy (wrist-worn sleep tracking) in adults with diagnosed insomnia and showed improved sleep onset, sleep efficiency, and reduced wake-after-sleep-onset over 10 weeks 21. The sleep quality evidence is even stronger, with 11 trials giving it one of the highest trust scores among all supplements we track. The catch: most of the sleep maintenance evidence comes from just two trials with about 340 participants total.

Full breakdown

How it works

Ashwagandha works upstream of sleep by lowering cortisol, the stress hormone that keeps your brain in alert mode when it should be winding down 20. It also has GABAergic activity, meaning it gently enhances the same calming neurotransmitter system that prescription sleep drugs target, though far more mildly 21. The combination means less nighttime arousal and more consolidated sleep blocks.

Best for

People whose sleep problems are tangled up with stress or anxiety. If racing thoughts are what wake you at 2 AM, ashwagandha attacks the root cause rather than just the symptom.

Watch out

Ashwagandha interacts with sedatives, thyroid medications, and immunosuppressants. There are rare case reports of liver injury, mostly at high doses or with pre-existing conditions. Avoid during pregnancy.

Evidence by outcome

Reduce night awakenings Likely helps
d=0.39 Small effect 2 endpoints trust 70
Spend more of the night asleep Early data
d=0.68 Moderate effect 2 endpoints trust 45
Valerian
4

Valerian

Likely helps
Strong · 67 Minimal effect

Makes sleep feel better without dramatically changing the numbers

Valerian has a split personality in the research. A large 434-person RCT found only modest improvements in night awakenings and global self-assessment, with the primary sleep quality endpoint missing statistical significance 24. But a rigorous 2024 study using polysomnography and wrist actigraphy told a different story: 200 mg daily for 8 weeks significantly improved sleep efficiency, total sleep time, and sleep onset compared to placebo 23. Seven pooled trials give it very high confidence for improving how sleep feels overall. For specifically staying asleep, the evidence is thinner, resting on fewer studies.

Full breakdown

How it works

Valerian contains valerenic acid, which binds to GABA-A receptors in the brain, the same receptors that benzodiazepines target 23. The binding is much weaker than a drug, producing mild sedation and muscle relaxation rather than the heavy sedation of prescription sleep aids. It also contains antioxidant compounds that may reduce oxidative stress contributing to sleep disruption.

Best for

Light sleepers who want to improve their subjective experience of sleep without strong side effects. Valerian is one of the gentlest options here, which makes it a good first-line choice for people nervous about supplements.

Watch out

Can enhance the effects of alcohol, benzodiazepines, and other sedatives. Avoid combining with prescription sleep medications.

Pro tip

Valerian takes time to build up. Don't judge it after one night. Give it at least two weeks of consistent nightly use before deciding if it works for you.

Evidence by outcome

Reduce night awakenings Likely helps
d=0.24 Minimal effect 1 endpoints trust 67
Spend more of the night asleep Not enough research
d=1.26 Large effect 2 endpoints trust 11
Saffron
5

Saffron

Likely helps
Strong · 66 Moderate effect

The newest contender with objective data showing less time awake after midnight

A 2022 meta-analysis pooling seven RCTs found saffron improved sleep quality and sleep duration, though the insomnia severity result narrowly missed significance 25. The more compelling evidence comes from a 2025 pilot RCT in older adults that used EEG headband monitoring: saffron significantly reduced wake-after-sleep-onset time and total wake duration compared to placebo, with large measured effect sizes 26. Not all saffron trials agree: a study in active adults found no sleep benefits 27. The pattern suggests saffron works best for people who already have disrupted sleep rather than healthy sleepers.

Full breakdown

How it works

Saffron's active compounds, crocin and safranal, interact with serotonin and GABA systems, but the more interesting mechanism may be through the gut. A 2025 RCT found that saffron shifted gut microbiome composition toward species associated with better sleep 26. Saffron also has anti-inflammatory properties that may calm the systemic inflammation linked to fragmented sleep in older adults 25.

Best for

Older adults with fragmented sleep. The strongest objective evidence comes from a trial in adults aged 55-85 with sleep complaints. Also interesting for people who want a single supplement that covers sleep, mood, and inflammation.

Watch out

High doses (above 200 mg/day) should be avoided during pregnancy. At the recommended 30 mg dose, saffron is well tolerated, but the evidence base is still small enough that long-term safety data is limited.

Evidence by outcome

Reduce night awakenings Likely helps
d=0.57 Moderate effect 3 endpoints trust 66
Spend more of the night asleep Early data
d=0.08 Minimal effect 3 endpoints trust 43
Caffeine
6

Caffeine

Early data
Limited · 43 Small effect

Included as a warning: the data confirms caffeine wrecks sleep maintenance

Six trials totaling nearly 400 participants consistently show that caffeine worsens both sleep efficiency and sleep maintenance. It is one of the few supplements with a likely-harmful verdict for total sleep time, reducing it by a meaningful margin across studies. If you are trying to stay asleep through the night, eliminating late-day caffeine is probably more effective than adding any supplement on this list.

Full breakdown

How it works

Caffeine blocks adenosine receptors, the same receptors that accumulate the "sleep pressure" signal throughout the day. By occupying these receptors, caffeine prevents the brain from recognizing its own tiredness. This doesn't just delay sleep onset; it reduces sleep depth and increases the number of brief awakenings throughout the night, even if you don't fully wake up.

Best for

Nobody. Caffeine is included here because reducing it is the single highest-impact change most people can make for sleep maintenance. Think of it as a freebie that costs zero dollars.

Watch out

Abrupt caffeine withdrawal can cause headaches and fatigue for 2-5 days. Taper gradually if you are a heavy consumer.

Pro tip

Set a hard caffeine cutoff at 2 PM (or even noon if you are a slow metabolizer). This single change often outperforms any supplement for reducing night awakenings.

Evidence by outcome

Spend more of the night asleep Early data
d=0.28 Small effect 5 endpoints trust 44
Reduce night awakenings Early data
d=0.21 Small effect 6 endpoints trust 43
Chamomile
7

Chamomile

Early data
Limited · 41 Moderate effect

A comforting bedtime ritual with preliminary evidence behind it

The honest story here is that chamomile's reputation exceeds its evidence for staying asleep. The best available trial was a small pilot (34 people, 28 days) that found trends toward fewer night awakenings and shorter sleep onset but nothing that reached statistical significance 28. Its strongest proven effect is actually on anxiety, where a larger body of evidence supports real, if modest, benefit. For sleep maintenance specifically, we have early signals from two small studies and nothing definitive.

Full breakdown

How it works

Chamomile contains apigenin, a flavonoid that binds to benzodiazepine receptors in the brain and produces a mild calming effect 28. It also has anti-inflammatory properties that may help with the low-grade inflammation linked to poor sleep in some populations.

Best for

People who find the nightly ritual of tea calming and want a low-risk addition. Also reasonable if anxiety is what keeps you awake, since the anxiety evidence is stronger than the direct sleep evidence.

Watch out

Avoid if you take blood thinners (chamomile may interact with warfarin) or cyclosporine. Allergic reactions are possible in people sensitive to ragweed or daisies.

Evidence by outcome

Reduce night awakenings Early data
d=0.60 Moderate effect 2 endpoints trust 41

Expected: ↓3.6 on HAM-D (meaningful at 3) · 8 weeks

Delay early waking Early data
d=0.41 Minimal effect 1 endpoints trust 37
Spend more of the night asleep Not enough research
d=0.09 Minimal effect 1 endpoints trust 35
Magnesium
8

Magnesium

Early data
Limited · 41

Wildly popular for sleep, but the maintenance-specific evidence is surprisingly thin

This is one of the biggest gaps between reputation and evidence. Magnesium is probably the second most-purchased sleep supplement after melatonin, but for staying asleep specifically, the trial data is weak. A 2021 systematic review of magnesium for insomnia in older adults found limited and inconsistent results 30. Two trials measured sleep maintenance endpoints for magnesium, and neither produced a clear effect. Where magnesium may genuinely help is for people who are deficient (common in older adults and those on certain medications), where restoration alone could improve sleep.

Full breakdown

How it works

Magnesium supports GABA receptor function, the brain's main inhibitory pathway that quiets neural activity before sleep 30. It also regulates melatonin production and helps relax muscles. Around half of adults don't get enough magnesium from food, which may explain why correcting a deficiency sometimes improves sleep even though the supplement itself isn't a strong sleep aid.

Best for

People with suspected or confirmed magnesium deficiency (check with a blood test). Also useful for those with restless legs or muscle cramps at night, which disrupt sleep for mechanical rather than neurochemical reasons.

Watch out

Magnesium can reduce absorption of antibiotics (tetracyclines, fluoroquinolones) and bisphosphonates. Take them at least 2 hours apart. High doses cause loose stools.

Pro tip

If magnesium glycinate at 200 mg doesn't help your sleep after 4 weeks, adding more probably won't either. The benefit is in correcting deficiency, not in dose-escalation.

Evidence by outcome

Reduce night awakenings Not enough research
2 endpoints trust 41
Spend more of the night asleep Early data
2 endpoints trust 41
Sour Cherry
9

Sour Cherry

Early data
Very early · 37 Large effect

Intriguing mechanism through tryptophan and inflammation, but tested in tiny studies

The pilot study that drives tart cherry's sleep reputation found increased total sleep time and improved sleep efficiency in older adults with insomnia, along with reduced levels of an inflammation marker 29. That sounds impressive until you note the sample: 11 people in a crossover design. A 2022 trial added more data with 16 endpoints but mixed results, and a 2026 study of exercise recovery found no sleep benefits. The mechanism is genuinely interesting and biologically plausible, but the evidence is too thin to rank with confidence.

Full breakdown

How it works

Tart cherries are a natural source of melatonin and contain procyanidins that inhibit the enzyme indoleamine 2,3-dioxygenase (IDO), which normally breaks down tryptophan before it can become serotonin and melatonin 29. By blocking this breakdown pathway, tart cherry juice may help your body produce more of its own melatonin. It also contains anti-inflammatory compounds that may reduce the prostaglandin-mediated inflammation associated with fragmented sleep.

Best for

Older adults who want a food-based approach and are comfortable with preliminary evidence. The anti-inflammatory mechanism makes it especially interesting for people whose sleep disruption may be inflammation-driven.

Watch out

Tart cherry juice is high in sugar (about 25 g per serving). If you are managing blood sugar, capsule forms avoid this issue.

Evidence by outcome

Delay early waking Early data
d=0.15 Minimal effect 2 endpoints trust 38
Spend more of the night asleep Early data
d=1.12 Large effect 3 endpoints trust 37

Expected: ↓0.5 on PSQI (meaningful at 3) · 2 weeks

Cordyceps
10

Cordyceps

Early data
Very early · 38

One small trial, no replication, but an interesting signal in insomnia patients

The entire evidence base for cordyceps and sleep maintenance comes from a single RCT testing Cordyceps sinensis fermentation broth in adults with primary insomnia. We have one endpoint for sleep efficiency with no replication. This is pure early-stage exploration: the signal exists, but there is no way to know if it will hold up in larger, independent trials.

Full breakdown

How it works

Cordyceps contains cordycepin, an adenosine analogue that may promote sleep by activating the same adenosine receptors that caffeine blocks. It also has anti-inflammatory effects that could reduce the low-grade inflammation associated with poor sleep quality.

Best for

Not recommended as a primary sleep supplement at this stage. Of interest if you already take cordyceps for respiratory or athletic performance and are curious about a possible sleep side benefit.

Evidence by outcome

Spend more of the night asleep Early data
1 endpoints trust 38

What doesn't work

Save your money on these

GABA Not enough research

Oral GABA supplements are popular in sleep stacks, but GABA molecules struggle to cross the blood-brain barrier. A few small trials measured sleep outcomes with mixed results, but there isn't enough research yet to know whether GABA helps with staying asleep specifically.

L-Theanine Not enough research

L-theanine has decent evidence for total sleep time and sleep quality, but for staying asleep specifically, there is just one small study. It likely helps with the relaxation that precedes sleep rather than the biological systems that keep you asleep through the night.

5-HTP Not enough research

5-HTP converts to serotonin, a melatonin precursor, which makes the theory sound plausible. In practice, only one small trial of 32 people has measured sleep maintenance endpoints, with essentially no confidence in the results. The evidence for 5-HTP and sleep is almost entirely theoretical.

Lemon Balm Not enough research

Lemon balm appears in many herbal sleep formulas, usually combined with valerian. As a standalone supplement for sleep maintenance, the direct evidence is negligible. Its best data is for anxiety reduction, and any sleep benefit likely comes through that indirect path.

Glycine Not enough research

Glycine showed some benefit for subjective sleep quality in a few trials, but for staying asleep through the night, the research barely exists: one tiny study with 14 people. The available studies focused on next-day alertness and cognitive function after sleep restriction, not on actual sleep continuity.

Synergistic stacks

Combinations that work better together

The Stress-Sleep Stack

Ashwagandha + Melatonin

Ashwagandha addresses the cortisol-driven arousal that fragments sleep, while melatonin reinforces the circadian signal that keeps you asleep. Ashwagandha works on weeks-long timescale to lower baseline stress 20, and melatonin covers the immediate nightly signal 11. They target different mechanisms with no known interaction.

The Inflammation-Sleep Stack

Omega-3 + Saffron

Both omega-3 and saffron reduce systemic inflammation through different pathways, and both showed improvements in sleep maintenance outcomes independently 226. Omega-3 also improves sleep efficiency over months, while saffron acts faster on wake-after-sleep-onset. They complement each other on timeline and mechanism.

Buying guide

What to look for on the label

Form matters

  • •Melatonin: controlled-release formulations are better for sleep maintenance than immediate-release, which dumps all the melatonin at once and may not last through the night.
  • •Magnesium: glycinate and threonate are better absorbed and less likely to cause GI issues than oxide or citrate at sleep-relevant doses.
  • •Omega-3: look for products listing both EPA and DHA amounts separately. You want at least 600 mg combined. Triglyceride form absorbs better than ethyl ester.
  • •Ashwagandha: KSM-66 is the most-studied extract for sleep. Look for standardization to withanolides (typically 5%).
  • •Saffron: standardized extracts (affron, Safr'Inside) are what the trials used. Generic "saffron powder" capsules may not deliver enough active compounds.

Red flags

  • •Proprietary blends that hide individual ingredient amounts. If a sleep formula contains melatonin + ashwagandha + valerian but won't tell you how much of each, you can't match the doses used in research.
  • •Melatonin products above 10 mg. More is not better. Most evidence is at 0.5-5 mg, and higher doses can cause morning grogginess and disrupt your body's own melatonin production.
  • •Sleep formulas marketed as "all-natural" that contain unlisted melatonin. Independent testing has found undisclosed melatonin in products sold as herbal sleep aids.

Quality markers

  • •Third-party testing (USP, NSF, or ConsumerLab verified) confirming the label matches the contents. This matters especially for melatonin, where independent testing frequently finds actual doses that differ from what the label claims.
  • •Clearly stated extract standardization (e.g., "5% withanolides" for ashwagandha, "2% valerenic acid" for valerian). Without this, you have no way to compare what you are taking to what the clinical trials used.
  • •Published clinical trials using the specific branded ingredient (KSM-66, affron, etc.) rather than generic herb powder.

The bottom line

The frustrating truth about sleep maintenance is that no supplement delivers the kind of dramatic, first-night improvement that people hope for. The strongest evidence here is for omega-3 and melatonin, which both show real but modest improvements in sleep efficiency across multiple trials. Ashwagandha and saffron bring interesting mechanisms, particularly for stress-driven and inflammation-driven awakenings, but on thinner evidence. Valerian improves how sleep feels without changing the numbers much.

The single most impactful change for most people is not adding a supplement but removing caffeine from the second half of the day. After that, the data supports starting with controlled-release melatonin at a low dose (0.5-3 mg), adding omega-3 if you are not already taking it, and considering ashwagandha if stress is clearly driving your nighttime waking. Give each option 4-8 weeks before judging whether it works. Sleep is slow to change, and the supplements that genuinely help are the ones that compound over time rather than knock you out tonight.

Frequently asked

Common questions

Why do I keep waking up at 2 or 3 AM?

Mid-night awakenings often happen when your body's core temperature bottoms out and cortisol begins its pre-dawn rise. Stress, alcohol, blood sugar swings, and aging all make that transition less smooth. Supplements like melatonin and ashwagandha can help stabilize the second half of the night, but fixing sleep hygiene basics (consistent bedtime, cool room, limiting alcohol) matters more than any pill.

Is melatonin better for falling asleep or staying asleep?

Melatonin is much stronger for falling asleep. Pooled data from 24 trials shows it reliably shortens the time to drift off 11. For staying asleep, the picture is messier: some trials show improvement in sleep efficiency, but night awakenings specifically are inconsistent across studies 89. If your main problem is waking at 3 AM rather than falling asleep at 11 PM, melatonin alone may not be enough.

Can omega-3 fish oil really help with sleep?

A 2024 meta-analysis of randomized trials found that omega-3 supplementation improved both sleep efficiency and subjective sleep quality, with benefits more consistent at doses of 600 mg or higher 2. The effects are small but real, and omega-3 carries strong evidence for many other health outcomes, making it a reasonable two-for-one addition to a sleep-focused stack.

How long does ashwagandha take to improve sleep?

Most ashwagandha sleep trials ran for 8 to 10 weeks, with noticeable improvements in actigraphy-measured sleep efficiency and fewer night wakings appearing by week 8 at doses of 600 mg per day 2021. This is not a fast-acting sleep aid. Think of it as a gradual shift: reducing the background stress that fragments your sleep rather than sedating you into unconsciousness.

Is valerian actually effective for sleep, or is it just an herbal myth?

Valerian occupies an interesting middle ground. A large 434-person trial found only modest benefits 24, but a rigorous 2024 study using both polysomnography and wrist actigraphy showed real improvements in sleep efficiency, total sleep time, and sleep onset at just 200 mg per day 23. The evidence says it works, but gently. It improves how sleep feels more than it changes the numbers dramatically.

Should I take magnesium for sleep?

Magnesium is one of the most popular sleep supplements, and there is a plausible mechanism (it supports GABA activity and nervous system relaxation). But for staying asleep specifically, the clinical trial evidence is thin. A 2021 systematic review of magnesium for insomnia in older adults found limited and inconsistent results 30. If you are deficient, correcting that could help. Otherwise, other options on this list have stronger direct evidence.

Related

Go deeper on the top picks

Standalone evidence guides for the supplements at the top of this ranking, plus systematic reviews and combination breakdowns.

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Sources

  1. 1. Effect of Docosahexaenoic Acid and Eicosapentaenoic Acid Supplementation on Sleep Quality in Healthy Subjects: A Randomized, Double-Blinded, Placebo-Controlled Trial (2022) ↑
  2. 2. Effect of omega-3 fatty acids on sleep: a systematic review and meta-analysis of randomized controlled trials (2024) ↑
  3. 3. Differential Effects of DHA- and EPA-Rich Oils on Sleep in Healthy Young Adults: A Randomized Controlled Trial (2021) ↑
  4. 4. Melatonin for sleep problems in children with neurodevelopmental disorders: randomised double masked placebo controlled trial (2012) ↑
  5. 5. Melatonin improves sleep in children with epilepsy: a randomized, double-blind, crossover study (2015) ↑
  6. 6. Oral melatonin for non-respiratory sleep disturbance in children with neurodisabilities: systematic review and meta-analyses (2019) ↑
  7. 7. Efficacy of Melatonin for Insomnia in Children with Autism Spectrum Disorder: A Systematic Review and Meta-Analysis (2023) ↑
  8. 8. Use of melatonin for children and adolescents with chronic insomnia attributable to disorders beyond indication: a systematic review, meta-analysis and clinical recommendation (2023) ↑
  9. 9. Use of melatonin in children and adolescents with idiopathic chronic insomnia: a systematic review, meta-analysis and clinical recommendation (2023) ↑
  10. 10. Effect of melatonin on insomnia and daytime sleepiness in patients with obstructive sleep apnea and insomnia (COMISA) (2024) ↑
  11. 11. Meta-analysis: melatonin for the treatment of primary sleep disorders (2013) ↑
  12. 12. Melatonin for Treatment-Seeking Alcohol Use Disorder patients with sleeping problems: A randomized clinical pilot trial (2020) ↑
  13. 13. Controlled-release oral melatonin supplementation for hypertension and nocturnal blood pressure: a meta-analysis of randomized clinical trials (2022) ↑
  14. 14. Efficacy of Melatonin for Insomnia in Children with Autism Spectrum Disorder: individual participant data meta-analysis (2022) ↑
  15. 15. Melatonin for sleep disorders and cognition in dementia: a meta-analysis of randomized controlled trials (2015) ↑
  16. 16. Effects of melatonin on sleep: a meta-analysis (2018) ↑
  17. 17. Circadian effects of melatonin on EEG sleep profiles in late-life depression (2018) ↑
  18. 18. Exploring the role of melatonin in managing sleep and motor symptoms in Parkinson's disease (2025) ↑
  19. 19. Effectiveness of melatonin supplementation for improving sleep quality and disease activity in rheumatoid arthritis (2025) ↑
  20. 20. Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis (2021) ↑
  21. 21. Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study (2019) ↑
  22. 22. The use of exogenous melatonin in delayed sleep phase disorder: a meta-analysis (2010) ↑
  23. 23. Standardized Extract of Valeriana officinalis Improves Overall Sleep Quality in Human Subjects with Sleep Complaints: A Randomized, Double-Blind, Placebo-Controlled, Clinical Study (2024) ↑
  24. 24. A televised, web-based randomised trial of an herbal remedy (valerian) for insomnia (2007) ↑
  25. 25. Crocus Sativus for Insomnia: A Systematic Review and Meta-Analysis (2022) ↑
  26. 26. A standardised saffron extract improves subjective and objective sleep quality in healthy older adults with sleep complaints (2025) ↑
  27. 27. An examination into the mental and physical effects of a saffron extract (affron) in recreationally-active adults (2022) ↑
  28. 28. Preliminary examination of the efficacy and safety of a standardized chamomile extract for chronic primary insomnia: a randomized placebo-controlled pilot study (2011) ↑
  29. 29. Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms (2018) ↑
  30. 30. Oral magnesium supplementation for insomnia in older adults: a Systematic Review and Meta-Analysis (2021) ↑

Generated April 4, 2026

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