3 findings behind this formula. Hover a card for the detail and the source.
In older adults with insomnia, oral magnesium shortened time to fall asleep by about 17 minutes versus placebo.
Systematic review and meta-analysis of 3 RCTs in 151 older adults comparing oral magnesium with placebo. Sleep onset latency was 17.4 minutes shorter with magnesium.
In healthy adults, 200 mg L-theanine daily for four weeks improved several sleep quality measures compared with placebo.
Randomised, double-blind, placebo-controlled crossover trial in 30 healthy adults over 4 weeks. Sleep latency, sleep disturbance and sleep-medication subscores improved versus placebo, alongside lower stress-related symptom scores.
Oral GABA shortened time to fall asleep and increased non-REM sleep, measured by EEG, compared with placebo.
Randomised, single-blind, placebo-controlled crossover study using EEG. GABA significantly shortened sleep latency and increased total non-REM sleep time; blood GABA peaked about 30 minutes after intake.