SleepShred
The effect of magnesium supplementation on primary insomnia in elderly: a double-blind placebo-controlled clinical trial
Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B · Journal of Research in Medical Sciences 17(12):1161–1169 · 2012
Key finding
500 mg/day magnesium improved sleep time, efficiency, onset and morning cortisol/melatonin in older adults with insomnia.
Citation
Related guides
Related studies
Oral magnesium supplementation for insomnia in older adultsMagnesium shortened sleep onset by ~17 min; evidence quality low-to-moderate — cheap and safe, not miraculous.Effect of kiwifruit consumption on sleep quality in adults with sleep problemsTwo 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…Tart cherry juice raised urinary melatonin and modestly increased sleep time and efficiency.Preliminary examination of the efficacy and safety of a standardized chamomile…Chamomile extract showed modest, non-significant improvements in daytime functioning and sleep latency — level-1 design, small effect.Meta-analysisMelatonin shortens sleep onset ~7 min and adds ~8 min of sleep — real but small effects; it is a timing signal, not a sedative.
Track it, don't guess it
SleepShred turns this research into a 20-second daily habit: log your night, see which of your own behaviours move your sleep, and screen for the disorders nobody diagnoses.
Get SleepShred for iPhoneEducational 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.