{"outcome":"Sleep Quality & Insomnia","parent":"recovery-sleep","description":"Sleep duration, latency, jet lag, and chronic insomnia.","total_supplements":18,"supplements":[{"id":"melatonin","name":"Melatonin","efficacy":"probable","summary":"Reduces the time it takes to fall asleep by an average of 22 to 34 minutes and improves daytime functioning."},{"id":"casein","name":"Casein","efficacy":"probable","summary":"Ingesting casein before sleep provides a sustained amino acid supply that can enhance overnight muscle protein synthesis and recovery."},{"id":"melatonin","name":"Melatonin","efficacy":"probable","summary":"Improves time to fall asleep and total sleep duration in children with ASD, ADHD, and chronic insomnia."},{"id":"glycine","name":"Glycine","efficacy":"probable","summary":"Glycine supplementation (3g) before bed has been shown to improve subjective sleep quality and reduce daytime sleepiness by lowering core body temper…"},{"id":"passionflower","name":"Passionflower","efficacy":"possible","summary":"Limited research suggests it might improve total sleep time, but effects on sleep latency and maintenance are mixed."},{"id":"valerian","name":"Valerian","efficacy":"possible","summary":"Some studies show subjective improvements in sleep latency and quality, but overall evidence is inconclusive due to small sample sizes and methodolog…"},{"id":"melatonin","name":"Melatonin","efficacy":"possible","summary":"May reduce overall symptoms of jet lag after eastward and westward flights and potentially improve sleep quality."},{"id":"iron","name":"Iron","efficacy":"possible","summary":"Iron is used in the management of restless leg syndrome, often in conjunction with other treatments."},{"id":"iron","name":"Iron","efficacy":"possible","summary":"Iron dextran and other iron interventions show mixed but potentially positive results for managing RLS, particularly in CKD patients."},{"id":"cannabis-and-cannabinoids","name":"Cannabis (Marijuana) and Cannabinoids","efficacy":"possible","summary":"Evidence suggests improved sleep quality in people with chronic illness, though it is unclear if this is a direct effect or due to symptom relief."},{"id":"ashwagandha","name":"Ashwagandha","efficacy":"possible","summary":"Ashwagandha may improve sleep efficiency, total sleep time, and sleep latency, with more pronounced benefits in individuals with insomnia."},{"id":"cannabis-and-cannabinoids","name":"Cannabis (Marijuana) and Cannabinoids","efficacy":"possible","summary":"Cannabinoids are frequently reported to improve subjective sleep quality, though objective data remains mixed and often secondary to symptom relief."},{"id":"melatonin","name":"Melatonin","efficacy":"insufficient","summary":"Guidelines suggest there is not enough strong evidence on effectiveness or safety to recommend its use for chronic insomnia."},{"id":"kava","name":"Kava","efficacy":"insufficient","summary":"There is not enough evidence to show whether kava is helpful for insomnia or other conditions beyond general anxiety."},{"id":"cannabis-and-cannabinoids","name":"Cannabis (Marijuana) and Cannabinoids","efficacy":"insufficient","summary":"One very small study of 10 people found nabilone more effective than placebo for PTSD-related nightmares."}]}