# 助眠手段的证据分级

一级：镁、洋甘菊/芹菜素、褪黑素。二至三级：猕猴桃、酸樱桃、Omega-3。



## 要点

- 优先使用食物层面的手段。

- 只选第三方检测过的产品。

- 把令人兴奋的习惯换成让人平静的习惯。



## 来源

- 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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这是对已发表研究的科普性总结，不构成医疗建议。筛查得分不是诊断。若得分偏高或身体不适，请咨询医生。

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