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Evidence tiers for sleep aids

Level 1: magnesium, chamomile/apigenin, melatonin. Level 2–3: kiwis, tart cherry, omega-3.

Level 1 (many RCTs): magnesium — research is turning to magnesium bisglycinate; the meta-analytic effect is ~17 min faster sleep onset — chamomile / apigenin, and melatonin (a hormone with more evidence than the rest combined, and a small effect: ~7 min faster onset, ~8 min more sleep).

Level 2–3: two to three kiwis before bed (a 4-week trial: better onset, duration and efficiency), tart cherry juice (raises melatonin, modest sleep gain), DHA-rich omega-3.

They all do the same job as your bedtime podcast: reduce arousal, turn the frontal cortex down. So a reasonable trade is 'ditch the podcast, add chamomile'.

Nobody needs supplements. If you use them, buy from third-party-tested, transparent brands. Vitamin D has the same label-inaccuracy problem melatonin does. Log what you took in the Day log so the with-vs-without comparison can run.

Sources · 8

Oral magnesium supplementation for insomnia in older adultsMah J, Pitre T · 2021Magnesium shortened sleep onset by ~17 min; evidence quality low-to-moderate — cheap and safe, not miraculous.The effect of magnesium supplementation on primary insomnia in elderlyAbbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B · 2012500 mg/day magnesium improved sleep time, efficiency, onset and morning cortisol/melatonin in older adults with insomnia.Preliminary examination of the efficacy and safety of a standardized chamomile extract…Zick SM, Wright BD, Sen A, Arnedt JT · 2011Chamomile extract showed modest, non-significant improvements in daytime functioning and sleep latency — level-1 design, small effect.Meta-analysisFerracioli-Oda E, Qawasmi A, Bloch MH · 2013Melatonin shortens sleep onset ~7 min and adds ~8 min of sleep — real but small effects; it is a timing signal, not a sedative.Effect of kiwifruit consumption on sleep quality in adults with sleep problemsLin HH, Tsai PS, Fang SC, Liu JF · 2011Two kiwis one hour before bed for 4 weeks improved onset, duration and efficiency — the study behind Galpin's kiwis.Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep…Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J · 2012Tart cherry juice raised urinary melatonin and modestly increased sleep time and efficiency.Differential effects of DHA- and EPA-rich oils on sleep in healthy young adultsPatan MJ, Kennedy DO, Husberg C, et al. · 2021DHA-rich omega-3 improved sleep efficiency and reduced latency in healthy adults with low fish intake.Effects of diet on sleep qualitySt-Onge MP, Mikic A, Pietrolungo CE · 2016Higher fibre and lower saturated fat/sugar predict deeper sleep; kiwifruit and tart cherry show promise.

Related topics

Meal timing & dietSupplements & melatonin

Frequently asked questions

Evidence tiers for sleep aids?

Level 1: magnesium, chamomile/apigenin, melatonin. Level 2–3: kiwis, tart cherry, omega-3.

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Educational summary of published research, not medical advice. Screening scores are not diagnoses. If a score is elevated or you feel unwell, talk to a clinician.