sleep · Outcome
Time from lights-out to falling asleep. Shorter is better; 10-20 minutes is healthy.
How to measure: Oura, Withings, or Whoop sleep latency. Actigraphy if measured clinically; self-report works in a pinch.
Three levers, one stack. Each works through a different mechanism. They compound.
11 min faster
200-400 mg elemental Mg · 30-60 min before bed
Evidence
Effect size
Research
6 papers
range 3.1–24 · n=4 quantitative claims
“Mulberry leaf extract combined with tryptophan reduces sleep onset latency by self-report by 3.09 minutes in adults with sleep complaints.”
Why: Best balance of evidence, tolerability, and multi-outcome value (cramps, BP, anxiety). Glycinate form avoids the laxative effect of oxide.
11 min faster
10-15 minutes · Within 60 min of waking
Evidence
Effect size
Research
4 papers
range 10–13 · n=2 quantitative claims
Noticeable
240-480 ml · 60-90 min before bed
Evidence
Effect size
Research
2 papers
0 small · 1 moderate · 0 large · 1 unclear
Everything we found, ranked by how strongly we recommend it. Tap any to see the studies.
Top pick
The one we recommend first
Also recommended
Evidence-backed alternatives or additions
Worth considering
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Every pick has two signals. They answer different questions and we never bundle them into one number.
Effect size
How big is the change on falling asleep, in the units that matter for this outcome.
Confidence
How sure are we the effect is real for falling asleep, given the studies we have.
For every pick, the “papers” number is how many studies we've cataloged that test this entity for falling asleep. “Favorable” means the study reported the direction you want.
The tier badge (S, A, B…) on the entity itself is its overall research confidence across all outcomes. It's the same letter wherever you see this entity on the site, not specific to falling asleep.
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“Light therapy reduces Pittsburgh Sleep Quality Index (PSQI) scores by 2.89 points in patients with insomnia.”
Why: Treats the upstream cause. Bright light early sets cortisol-melatonin curve so melatonin rises on time at night. Free, no side effects.
Why: The only food with direct sleep-latency evidence in the research we track today. Effect is small and limited to older adults in the published trials.