Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. doi:10.1093/nutrit/nuab027Ībbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The impact of tryptophan supplementation on sleep quality: a systematic review, meta-analysis, and meta-regression. Therapeutic efficacy and safety of chamomile for state anxiety, generalized anxiety disorder, insomnia, and sleep quality: A systematic review and meta-analysis of randomized trials and quasi-randomized trials. National Center for Complementary and Integrative Health. Kava: A review of the safety of traditional and recreational beverage consumption: Technical report. Food and Agriculture Organization of the United Nations. Results of a multicenter, randomized, placebo-controlled, double-blind clinical trial. Clinical efficacy of kava extract WS 1490 in sleep disturbances associated with anxiety disorders. Valerian root in treating sleep problems and associated disorders-A systematic review and meta-analysis. Adverse events associated with melatonin for the treatment of primary or secondary sleep disorders: A systematic review. New perspectives on the role of melatonin in human sleep, circadian rhythms and their regulation. Timing of light exposure affects mood and brain circuits. But avoid exercising too close to bedtime because it can increase adrenaline levels, leading to insomnia.īedrosian TA, Nelson RJ. Most studies have found exercise improved sleep quality or duration. It may also decrease nightly awakenings, lengthen sleep time, and increase satisfaction with sleep. Music therapy has been found to improve sleep quality. One Ayurvedic treatment is putting warm sesame oil on the head and feet to regulate breathing and circulation. Ayurveda is an Indian healing philosophy used to balance the mind, body, and spirit.Choose foods that contain tryptophan and magnesium because they might help promote sleep. Avoid caffeine and nicotine because they can cause insomnia and restlessness.
However, the review also noted that better-quality studies are needed. A 2019 analysis of 23 studies concluded that aromatherapy improves sleep quality and that aromatherapy massage was more helpful than inhalation.
A 2017 review cited evidence that yoga can relieve insomnia symptoms and found mindfulness-based stress management and tai chi (a type of slow-motion exercise) provided sleep benefits too. Yoga is a system of relaxation, breathing, exercise, and healing. Although more research is needed, early evidence suggests meditation may improve sleep. Meditation can slow breathing, reduce stress hormone levels, relax the body, and calm the mind.
Light exposure helps tell the body when to go to sleep and when to wake up. Light Therapyis sometimes used in sleep treatment plans.
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