SLEEP QUALITY IMPROVEMENT THROUGH DIETARY SUPPLEMENTATION: A REVIEW OF SCIENTIFIC EVIDENCE
DOI:
https://doi.org/10.31435/ijitss.3(51).2026.6175Keywords:
Sleep Quality Improvement, Dietary Supplements, Herbal Sleep Aids, Sleep EfficiencyAbstract
Recent research has examined various dietary supplements as potential sleep aids. This review evaluates evidence on common dietary supplements in improving sleep quality, with a focus on melatonin, magnesium (especially magnesium L‑threonate), dietary nitrates, lemon balm (Melissa officinalis), glycine, tart cherry juice, and ashwagandha. Randomised controlled trials (RCTs) and meta-analyses for each supplement were identified. Melatonin has shown small improvements in subjective sleep quality in some populations, though results are mixed. Magnesium was found to significantly enhance deep and REM sleep, as well as daytime functioning. Dietary nitrates increased total sleep time, slow-wave sleep, and sleep efficiency in small trials, likely via nitric oxide-mediated vasodilation. A trial in older adults reported that lemon balm improved subjective sleep quality by approximately 54% in comparison with a placebo. Glycine consistently improved subjective sleep quality, reduced sleep onset latency, and alleviated daytime fatigue, possibly by lowering core temperature. Tart cherry juice increased total sleep time by approximately 30–84 minutes and sleep efficiency in multiple studies, likely due to its melatonin, tryptophan, and anti-inflammatory constituents. Finally, a meta-analysis of RCTs reported that ashwagandha extract significantly improved sleep onset latency, total sleep time, wake after sleep onset (WASO), and sleep efficiency. Most supplements were well tolerated, no serious adverse effects were reported, though quality control and dosing remain concerns. However, many trials had small sample sizes, short duration, and relied on subjective outcomes. In summary, several supplements show promising effects on sleep quality, but further large-scale, well-controlled studies with objective measures are needed.
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Copyright (c) 2026 Lilianna Zielińska, Zuzanna Rafałowska, Aleksandra Wyrostkiewicz, Julia Kret, Anna Wojtala, Stanisław Rutz, Aleksander Sadkowski, Paulina Bigda, Jan Gdula, Michał Szpunar, Adrianna Zabiegałowska, Magda Buśko, Jagoda Pałubska, Oliwer Muller
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