Quick Navigation

Insomnia

Insomnia is the inability to sleep or an excessive awakening during night that significantly impairs daily functioning. Supplements that improve sleep quality may also improve symptoms of insomnia.

Research analysis led by Kamal Patel.
All content reviewed by the Examine.com Team. Published: Jul 5, 2013
Last Updated:

Human Effect Matrix

The Human Effect Matrix looks at human studies (it excludes animal and in vitro studies) to tell you what supplements affect insomnia
Grade Level of Evidence
Robust research conducted with repeated double-blind clinical trials
Multiple studies where at least two are double-blind and placebo controlled
Single double-blind study or multiple cohort studies
Uncontrolled or observational studies only
Level of Evidence
? The amount of high quality evidence. The more evidence, the more we can trust the results.
Outcome Magnitude of effect
? The direction and size of the supplement's impact on each outcome. Some supplements can have an increasing effect, others have a decreasing effect, and others have no effect.
Consistency of research results
? Scientific research does not always agree. HIGH or VERY HIGH means that most of the scientific research agrees.
Notes
grade-b Strong Very High See all 4 studies
Melatonin is the reference drug for insomnia related purposes, and appears to be highly effective at 3mg (time release formulation) or lower concentrations when taken before sleep.
grade-c Minor Moderate See 2 studies
Mixed evidence, with benefit to insomnia in menopausal women yet no apparent benefit in those with restless leg syndrome. Overall, a lack of evidence to conclude efficacy for this particular disorder.
grade-c Minor - See study
Can reduce insomnia that is a side-effect of PMS, although the influence on insomnia in other scenarios is not known.
grade-d Minor Very High See all 3 studies
Self-reports of insomnia have been reduced with supplementation of ashwagandha in women undergoing chemotherapy, people with anxiety disorders, and chronically stressed people.
grade-d Minor - See study
May be effective in reducing insomnia when measured
grade-d Minor - See study
A decrease in insomnia has been noted to be to quite a large degree in one open-label trial, but may be secondary to anxiety reduction