Evidence map Updated Oct 24, 2026

Sleep

Explore the clinical evidence across the parts of sleep people most want to change.

52 ingredients · 5 outcomes · 116 trials

Evidence map

Evidence across sleep

Benefit Mixed / early No clear benefit Harm Not studied

Sleep evidence map Less time to fall asleep

Sleep Ingredient	Less time to fall asleep	More uninterrupted sleep	Better sleep quality	More hours of sleep	Fewer insomnia symptoms
5-HTP
Affron
Apocynum venetum
Ashwagandha
Black Cohosh
Cannabidiol
Cannabinoids
Cannabis / Marijuana
Chamomile
Creatine
Creatine Malate
Creatine nitrate
English Lavender
GABA
Lion's Mane
Holy Basil
Hops
Jujube
Kavalactone
KSM-66
Lemon balm
Lemon Verbena
Magnesium
Magnesium Aspartate
Magnesium Chloride
Magnesium Citrate
Magnesium Creatine
Magnesium Gluconate
Magnesium Glycinate
Magnesium hydroxide
Magnesium L-Threonate
Magnesium Oxide
Magnolia
Melatonin
Ornithine
Passionflower
Red Clover
Reishi mushroom
Saffron
Satiereal
Schisandra
Sensoril
Serine
Shoden
Skullcap
Sour Cherry
Tetrahydrocannabinol
Theanine
L-Tryptophan
Valerian
Vitamin D
Vitamin D3

Evidence map: Sleep

Explore the clinical evidence across the parts of sleep people most want to change.

Across 52 ingredients and 5 outcomes, this map shows 166 studied pairs covering 116 distinct clinical trials.

Where cells are blank, the (ingredient, outcome) pair has not been studied — 94 such gaps remain on this map.

Methodology

Each studied pair shows its V2 verdict, GRADE certainty, contributing-trial total, and source evidence. Where an audited standardized effect is available, the receipt shows the estimate and its confidence interval when available. Generated 2026-10-24 from 116 contributing trials.

Sleep

Evidence across sleep

5-HTP × More uninterrupted sleep

5-HTP × Better sleep quality

5-HTP × More hours of sleep

Affron × Less time to fall asleep

Affron × More uninterrupted sleep

Affron × Better sleep quality

Affron × More hours of sleep

Affron × Fewer insomnia symptoms

Apocynum venetum × Better sleep quality

Apocynum venetum × More hours of sleep

Apocynum venetum × Fewer insomnia symptoms

Ashwagandha × Less time to fall asleep

Ashwagandha × More uninterrupted sleep

Ashwagandha × Better sleep quality

Ashwagandha × More hours of sleep

Black Cohosh × Fewer insomnia symptoms

Cannabidiol × Better sleep quality

Cannabinoids × Better sleep quality

Cannabinoids × Fewer insomnia symptoms

Cannabis / Marijuana × Better sleep quality

Chamomile × Less time to fall asleep

Chamomile × More uninterrupted sleep

Chamomile × Better sleep quality

Chamomile × More hours of sleep

Chamomile × Fewer insomnia symptoms

Creatine × Better sleep quality

Creatine Malate × Better sleep quality

Creatine nitrate × Better sleep quality

English Lavender × Better sleep quality

English Lavender × Fewer insomnia symptoms

GABA × Less time to fall asleep

GABA × More uninterrupted sleep

GABA × Better sleep quality

GABA × More hours of sleep

GABA × Fewer insomnia symptoms

Lion's Mane × Better sleep quality

Holy Basil × More uninterrupted sleep

Holy Basil × Better sleep quality

Holy Basil × More hours of sleep

Holy Basil × Fewer insomnia symptoms

Hops × Less time to fall asleep

Hops × Better sleep quality

Hops × More hours of sleep

Jujube × Better sleep quality

Kavalactone × Better sleep quality

KSM-66 × Less time to fall asleep

KSM-66 × More uninterrupted sleep

KSM-66 × Better sleep quality

KSM-66 × More hours of sleep

Lemon balm × More uninterrupted sleep

Lemon balm × Better sleep quality

Lemon balm × More hours of sleep

Lemon balm × Fewer insomnia symptoms

Lemon Verbena × Less time to fall asleep

Lemon Verbena × More uninterrupted sleep

Lemon Verbena × Better sleep quality

Lemon Verbena × More hours of sleep

Magnesium × Less time to fall asleep

Magnesium × More uninterrupted sleep

Magnesium × Better sleep quality

Magnesium × More hours of sleep

Magnesium × Fewer insomnia symptoms

Magnesium Aspartate × Less time to fall asleep

Magnesium Aspartate × More uninterrupted sleep

Magnesium Aspartate × Better sleep quality

Magnesium Aspartate × More hours of sleep

Magnesium Aspartate × Fewer insomnia symptoms

Magnesium Chloride × Less time to fall asleep

Magnesium Chloride × More uninterrupted sleep

Magnesium Chloride × Better sleep quality

Magnesium Chloride × More hours of sleep

Magnesium Chloride × Fewer insomnia symptoms

Magnesium Citrate × Less time to fall asleep

Magnesium Citrate × More uninterrupted sleep

Magnesium Citrate × Better sleep quality

Magnesium Citrate × More hours of sleep

Magnesium Citrate × Fewer insomnia symptoms

Magnesium Creatine × Better sleep quality