4.4.2 Supplementation for sleep
Several supplements have been studied for their effects on sleep. Melatonin, a hormone that regulates circadian rhythms, is effective in reducing sleep onset latency by an average of 7 minutes and increasing total sleep time by 8 minutes, particularly in individuals with delayed sleep phase disorder or jet lag (Ferracioli-Oda et al., 2013). Magnesium supplementation has also been associated with improved sleep efficiency and increased sleep time in older adults (Abbasi et al., 2012). However, the efficacy of over-the-counter herbal supplements such as valerian remains mixed, with some studies showing modest benefits and others finding no significant effect.
The table below provides a summary of supplementation for sleep.
| Supplement | Details |
| Ashwagandha | 600mg, take with final meal |
| Glycine | 3mg, take with final meal |
| Iron (Fe) | Dose varies, take with Vitamin C, 1 hour before meals |
| L-theanine | 200mg, take with final meal Improves sleep quality |
| Magnesium | 300mg as bisglycinate, or threonate, take with final meal |
| Melatonin | Can disrupt longer term circadian rhythm, recommended only for short term eg jetlag. |
| Saffron | 30mg, take with final meal |
| Tart Cherry concentrate | 30ml of concentrate, taken with final meal |
Table. Supplements shown to Optimise Sleep
- 4.1 Introduction
- 4.3 Policy
- 4.3.1 Policy interventions
- 4.4 Private sector
- 4.4.1 Sleep hygiene & habits