A systematic review and meta-analysis of 28 clinical trials concluded that omega-3 polyunsaturated fatty acids, vitamin D, tryptophan, zinc and antioxidants support sleep in men and women with sleep disorders.¹ The authors determined that sleep efficiency, total sleep time, sleep latency (time it takes to fall asleep) and waking after sleep onset improved in association with the intake of various nutrients.

“This systematic review and meta-analysis suggested that dietary interventions may improve a set of sleep measures in patients with sleep disorders when compared to placebo,” Meijuan Mei of South China Agricultural University and colleagues concluded.

Mei and associates noted that prescription drugs are often the mainstay of sleep disorder therapies; however, these medications are associated with adverse reactions, including agitation, cognitive impairment, confusion and depression. Use of the drugs also carries a risk of dependence and addiction. Other sleep therapies, including physical therapy and cognitive behavioral therapy, may be impractical or not suitable for everyone. “There is a growing interest in dietary nutrition due to its favorable safety profile,” Mei and colleagues observed.

Nutrients investigated in the clinical trials included amino acids and derivatives, vitamins, trace elements, unsaturated fatty acids, natural extracts and proteins. The majority of participants were between the ages of 20 and 65 years. Sleep efficiency, sleep latency, total sleep time, wake after sleep onset, the number of awakenings after sleep onset and/or Pittsburgh Sleep Quality Index were assessed at the beginning and end of the trials.