Evidence map Updated Jul 30, 2026

Sleep

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

37 ingredients · 7 outcomes · 148 trials

Evidence map

Evidence across sleep

Benefit Mixed / early No clear benefit Harm Not studied

Sleep evidence map Fall asleep faster

Sleep Ingredient	Fall asleep faster	Reduce night awakenings	Improve sleep quality	Sleep longer	Spend more of the night asleep	Reduce daytime sleepiness	Reduce insomnia symptoms
5-HTP
Ashwagandha
Caffeine
Cannabidiol
Cannabinoids
Chamomile
Coffee
Creatine
Curcumin
English Lavender
GABA
Green Tea
Holy Basil
Iron (unspecified form)
Isoflavones / Phytoestrogens
Jujube
KSM-66
Lavandula (unspecified)
lemon balm
Magnesium
Magnesium Citrate
Magnesium Glycinate
Magnesium L-Threonate
Magnesium Oxide
Melatonin
Passionflower
Reishi mushroom
Schisandra
Sensoril
Shoden
Sour Cherry
Spermidine
Tetrahydrocannabinol
Theanine
L-Tryptophan
Turmeric
Valerian

Evidence map: Sleep

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

Across 37 ingredients and 7 outcomes, this map shows 129 studied pairs covering 148 distinct clinical trials.

Where cells are blank, the (ingredient, outcome) pair has not been studied — 130 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 2026-07-30 from 148 contributing trials.

Sleep

Evidence across sleep

5-HTP × Reduce night awakenings

5-HTP × Improve sleep quality

5-HTP × Sleep longer

Ashwagandha × Fall asleep faster

Ashwagandha × Reduce night awakenings

Ashwagandha × Improve sleep quality

Ashwagandha × Sleep longer

Ashwagandha × Spend more of the night asleep

Ashwagandha × Reduce daytime sleepiness

Caffeine × Fall asleep faster

Caffeine × Improve sleep quality

Caffeine × Sleep longer

Caffeine × Reduce daytime sleepiness

Cannabidiol × Improve sleep quality

Cannabinoids × Fall asleep faster

Cannabinoids × Improve sleep quality

Cannabinoids × Sleep longer

Cannabinoids × Spend more of the night asleep

Cannabinoids × Reduce insomnia symptoms

Chamomile × Fall asleep faster

Chamomile × Reduce night awakenings

Chamomile × Improve sleep quality

Chamomile × Sleep longer

Chamomile × Spend more of the night asleep

Chamomile × Reduce insomnia symptoms

Coffee × Improve sleep quality

Coffee × Reduce daytime sleepiness

Creatine × Improve sleep quality

Curcumin × Fall asleep faster

Curcumin × Sleep longer

Curcumin × Reduce insomnia symptoms

English Lavender × Improve sleep quality

GABA × Fall asleep faster

GABA × Reduce night awakenings

GABA × Improve sleep quality

GABA × Sleep longer

GABA × Spend more of the night asleep

GABA × Reduce insomnia symptoms

Green Tea × Reduce daytime sleepiness

Green Tea × Reduce insomnia symptoms

Holy Basil × Reduce night awakenings

Holy Basil × Improve sleep quality

Holy Basil × Sleep longer

Holy Basil × Reduce insomnia symptoms

Iron (unspecified form) × Reduce daytime sleepiness

Isoflavones / Phytoestrogens × Improve sleep quality

Jujube × Improve sleep quality

KSM-66 × Fall asleep faster

KSM-66 × Reduce night awakenings

KSM-66 × Improve sleep quality

KSM-66 × Sleep longer

KSM-66 × Spend more of the night asleep

KSM-66 × Reduce daytime sleepiness

Lavandula (unspecified) × Fall asleep faster

Lavandula (unspecified) × Reduce night awakenings

Lavandula (unspecified) × Improve sleep quality

Lavandula (unspecified) × Sleep longer

Lavandula (unspecified) × Spend more of the night asleep

Lavandula (unspecified) × Reduce insomnia symptoms

lemon balm × Reduce night awakenings

lemon balm × Improve sleep quality

lemon balm × Sleep longer

lemon balm × Reduce insomnia symptoms

Magnesium × Fall asleep faster

Magnesium × Reduce night awakenings

Magnesium × Improve sleep quality

Magnesium × Sleep longer

Magnesium × Spend more of the night asleep

Magnesium × Reduce daytime sleepiness

Magnesium × Reduce insomnia symptoms

Magnesium Citrate × Improve sleep quality

Magnesium Glycinate × Improve sleep quality

Magnesium Glycinate × Reduce daytime sleepiness

Magnesium Glycinate × Reduce insomnia symptoms

Magnesium L-Threonate × Improve sleep quality

Magnesium L-Threonate × Reduce insomnia symptoms

Magnesium Oxide × Fall asleep faster

Magnesium Oxide × Reduce night awakenings

5-HTP

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Ashwagandha

Smell of a Horse, Calm in a Storm: Ashwagandha's ancient promise meets modern stress

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