What are the best supplements or lifestyle modifications for sleep, and which can make insomnia worse?

Answer:

Supplements including melatonin, tart cherry juice extract, L-tryptophan and 5-HTP, L-theanine, CBD (cannabidiol), ashwagandha, glycine, saffron, valerian, and possibly magnesium or Prevagen may, to varying degrees, improve sleep. Various lifestyle modifications, and possibly listening to music before bed, might also help.

On the other hand, some supplements, especially energy drinks, weight loss supplements, and cocoa products, as well as red yeast rice, garlic, policosanol, DHEA, chromium and high doses of vitamin D, vitamin b-12, potassium and coenzyme Q10 might interfere with sleep. In some cases, adjusting dosing or timing of dose may help.

What you eat may also affect your sleep.

For more information (including evidence about multivitamins, fish oil, calcium, vitamin K and protein supplements, as well as traditional remedies for insomnia such as chamomile tea), sign in for details in the full answer.