# 수면 보조 수단의 근거 등급

1등급: 마그네슘, 캐모마일/아피게닌, 멜라토닌. 2~3등급: 키위, 타트체리, 오메가-3.



## 핵심 정리

- 먼저 음식 수준의 수단부터.

- 제3자 검사를 거친 제품만.

- 각성을 부르는 습관을 진정시키는 습관으로 바꾸세요.



## 출처

- Oral magnesium supplementation for insomnia in older adults: a systematic review & meta-analysis (Mah J, Pitre T, 2021)

- 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, 2012)

- Preliminary examination of the efficacy and safety of a standardized chamomile extract for chronic primary insomnia: a randomized placebo-controlled pilot study (Zick SM, Wright BD, Sen A, Arnedt JT, 2011)

- Meta-analysis: melatonin for the treatment of primary sleep disorders (Ferracioli-Oda E, Qawasmi A, Bloch MH, 2013)

- Effect of kiwifruit consumption on sleep quality in adults with sleep problems (Lin HH, Tsai PS, Fang SC, Liu JF, 2011)

- Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality (Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J, 2012)

- Differential effects of DHA- and EPA-rich oils on sleep in healthy young adults: a randomized controlled trial (Patan MJ, Kennedy DO, Husberg C, et al., 2021)

- Effects of diet on sleep quality (St-Onge MP, Mikic A, Pietrolungo CE, 2016)

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발표된 연구에 대한 교육용 요약이며 의료 조언이 아닙니다. 선별 점수는 진단이 아닙니다. 점수가 높거나 몸이 좋지 않다면 의료진과 상담하세요.

SleepShred for iPhone: https://apps.apple.com/app/id6802040541