Melatonin: Melatonin is a hormone that regulates sleep-wake cycles. It's commonly used as a supplement to help with sleep onset and adjusting sleep patterns, especially for jet lag or shift work-related sleep problems. However, its effectiveness can vary, and it's recommended to use it under the guidance of a healthcare professional.
Magnesium: Some evidence suggests that magnesium deficiency can affect sleep quality. Magnesium supplements may help improve sleep in individuals with low magnesium levels. Magnesium can have a calming effect on the body and mind.
Valerian Root: Valerian root is an herbal supplement that has been used for centuries as a remedy for insomnia and anxiety. It may help promote relaxation and improve sleep quality for some individuals.
L-Theanine: Found in green tea, L-Theanine is an amino acid that may have calming effects. Some studies suggest it could help reduce anxiety and improve sleep quality, especially when combined with caffeine avoidance.
Probiotics: While more research is needed, some studies suggest that gut health can influence sleep patterns. Certain probiotics may have a positive impact on overall health, potentially affecting sleep indirectly by improving gut health and reducing inflammation.
5-HTP: 5-Hydroxytryptophan (5-HTP) is a compound that your body produces from the amino acid tryptophan. It plays a role in the production of serotonin, a neurotransmitter involved in sleep regulation. Some people take 5-HTP supplements to aid sleep, although its effectiveness can vary among individuals.
All suggestions from this page should be reviewed by your medical professionals. These are based on modelling and not clinical studies.
Based on family and lower taxonomy ranks (genus,species,strains) reported in studies,
the list is here
Net Impact |
Modifier |
Citations |
6.4
|
fructo-oligosaccharides (prebiotic)
ππ½οΈ Dosages
|
π
|
4.4
|
whey
ππ½οΈ Dosages
|
π
|
4.1
|
Conjugated Linoleic Acid
|
π
|
3.7
|
lactobacillus rhamnosus (probiotics)
ππ½οΈ Dosages
|
π
|
3.6
|
Vitamin B9,folic acid
ππ½οΈ Dosages
|
π
|
3.3
|
pomegranate
ππ½οΈ Dosages
|
π
|
3.3
|
bifidobacterium longum bb536 (probiotics)
|
π
|
3
|
garlic (allium sativum)
ππ½οΈ Dosages
|
π
|
2.8
|
Nicotine, Nicotine Patch
|
π
|
2.7
|
l-glutamine
ππ½οΈ Dosages
|
π
|
2.6
|
vitamin a
ππ½οΈ Dosages
|
π
|
2.5
|
quercetin
ππ½οΈ Dosages
|
π
|
2.5
|
lactobacillus salivarius (probiotics)
ππ½οΈ Dosages
|
π
|
2.2
|
fish oil
ππ½οΈ Dosages
|
π
|
2.2
|
fruit/legume fibre
|
π
|
2.1
|
barley
ππ½οΈ Dosages
|
π
|
2.1
|
persimmon tannin
|
π
|
2
|
oregano (origanum vulgare, oil) |
|
π
|
2
|
lactobacillus casei (probiotics)
ππ½οΈ Dosages
|
π
|
2
|
ketogenic diet
|
π
|
2
|
Whole Milk
|
π
|
1.9
|
jerusalem artichoke (prebiotic)
ππ½οΈ Dosages
|
π
|
1.8
|
cranberry bean flour
|
π
|
1.8
|
marijuana
|
π
|
1.8
|
Burdock Root
|
π
|
1.8
|
Gluco-Oligosaccharides
|
π
|
1.8
|
Lactobacillus Johnsonii (probiotic)
ππ½οΈ Dosages
|
π
|
1.7
|
oolong teas
|
π
|
1.7
|
whole-grain barley
ππ½οΈ Dosages
|
π
|
1.7
|
omega-3 fatty acids
ππ½οΈ Dosages
|
π
|
1.7
|
lactobacillus gasseri (probiotics)
ππ½οΈ Dosages
|
π
|
1.7
|
Cacao
ππ½οΈ Dosages
|
π
|
1.6
|
vegetable/fruit juice-based diets
|
π
|
1.6
|
camellia
|
π
|
1.6
|
noni
ππ½οΈ Dosages
|
π
|
1.5
|
purple sweet potatoes
|
π
|
1.5
|
acetic acid
|
π
|
1.4
|
dairy
|
π
|
1.4
|
grape polyphenols
|
π
|
1.4
|
fenugreek
|
π
|
1.4
|
lactobacillus sakei (probiotics)
|
π
|
1.3
|
amaranth
|
π
|
1.3
|
Ginseng
ππ½οΈ Dosages
|
π
|
1.3
|
barley,oat
|
π
|
1.3
|
ginger
|
π
|
1.3
|
gum arabic (prebiotic)
ππ½οΈ Dosages
|
π
|
1.3
|
lauric acid(fatty acid in coconut oil,in palm kernel oil,)
|
π
|
1.2
|
lactobacillus plantarum,xylooligosaccharides,(prebiotic) (probiotics)
|
π
|
1.2
|
zinc
ππ½οΈ Dosages
|
π
|
1.2
|
Pistachio
|
π
|
1.2
|
Astragalus polysaccharide
|
π
|
1.2
|
low-fat diets
|
π
|
1.1
|
bifidobacterium lactis,streptococcus thermophilus probiotic
|
π
|
1.1
|
cannabinoids
|
π
|
1.1
|
Goji (berry,juice)
|
π
|
1.1
|
Rhubarb Peony Decoction
|
π
|
1.1
|
tannic acid
|
π
|
1.1
|
Vitamin B1,thiamine hydrochloride
ππ½οΈ Dosages
|
π
|
1.1
|
green-lipped mussel
|
π
|
1.1
|
low-fat high-complex carbohydrate diet
|
π
|
1.1
|
rhubarb
|
π
|
1.1
|
glycyrrhizic acid (licorice)
ππ½οΈ Dosages
|
π
|
1.1
|
bifidobacterium infantis,(probiotics)
ππ½οΈ Dosages
|
π
|
1.1
|
dates
|
π
|
1
|
green tea
|
π
|
1
|
safflower oil
|
π
|
1
|
palm kernel meal
|
π
|
1
|
oolong tea polyphenols
|
π
|
1
|
vsl#3 (probiotics)
|
π
|
1
|
Glucomannan
ππ½οΈ Dosages
|
π
|
1
|
camelina seed
|
π
|
1
|
Kale
|
π
|
1
|
Kiwifruit
|
π
|
1
|
Bromelain
ππ½οΈ Dosages
|
π
|
0.9
|
Rutin
ππ½οΈ Dosages
|
π
|
0.9
|
Manjistha (Rubia cordifolia)
|
π
|
0.9
|
ginko
ππ½οΈ Dosages
|
π
|
0.9
|
chitooligosaccharides (prebiotic)
ππ½οΈ Dosages
|
π
|
0.8
|
bacillus subtilis natto (probiotics)
|
π
|
0.8
|
lactobacillus kefiri (NOT KEFIR)
|
π
|
0.8
|
melatonin supplement
ππ½οΈ Dosages
|
π
|
0.8
|
lactobacillus reuteri (probiotics)
ππ½οΈ Dosages
|
π
|
0.8
|
clostridium butyricum (probiotics),Miya,Miyarisan
ππ½οΈ Dosages
|
π
|
0.8
|
Olive Oil
|
π
|
0.8
|
colostrum
|
π
|
0.8
|
Pineapple
|
π
|
0.8
|
Turmeric
ππ½οΈ Dosages
|
π
|
0.8
|
Onion
|
π
|
0.7
|
alcoholic beverages
|
π
|
0.7
|
Lactobacillus pentosus
|
π
|
0.7
|
Methionine
ππ½οΈ Dosages
|
π
|
0.7
|
Pancreatin
|
π
|
0.7
|
yogurt
|
π
|
0.7
|
rosa rugosa
|
π
|
0.7
|
pea (fiber, protein)
|
π
|
0.7
|
chondrus crispus,red sea weed
|
π
|
0.7
|
sarcodiotheca gaudichaudii (red sea weed)
|
π
|
0.7
|
sorghum
|
π
|
0.7
|
carbohydrates
|
π
|
0.7
|
low carbohydrate diet
|
π
|
0.7
|
genistein
|
π
|
0.7
|
Reduce choline (Beef, Chicken Eggs)
|
π
|
0.7
|
broccoli
|
π
|
0.6
|
vitamin B7, biotin
ππ½οΈ Dosages
|
π
|
0.6
|
l-glutamic acid
|
π
|
0.6
|
Sijunzi decoction
|
π
|
0.6
|
GABA
ππ½οΈ Dosages
|
π
|
0.6
|
Fruits (Cooked)
|
π
|
0.5
|
Codonopsis pilosula
|
π
|
0.5
|
hou-po-da-huang-tang
|
π
|
0.5
|
Soymilk
|
π
|
0.5
|
Konjaku flour
|
π
|
0.5
|
grape fiber
|
π
|
0.5
|
high red meat
|
π
|
0.5
|
hydrogenated palm oil
|
π
|
0.5
|
carob
|
π
|
0.5
|
rye
|
π
|
0.5
|
bifidobacterium (probiotics)
|
π
|
0.5
|
bacillus,lactobacillus,streptococcus,saccharomyces probiotic
|
π
|
0.5
|
sesame
|
π
|
0.5
|
mediterranean diet
|
π
|
0.5
|
schisandra chinensis(magnolia berry or five-flavor-fruit)
|
π
|
0.5
|
trametes versicolor(Turkey tail mushroom)
|
π
|
0.5
|
buckwheat
|
π
|
0.5
|
germinated barley food-stuff
|
π
|
0.5
|
sesame cake/meal
|
π
|
0.5
|
brown rice
|
π
|
0.5
|
cabbage
|
π
|
0.5
|
dietary fiber
|
π
|
0.5
|
l-arginine
ππ½οΈ Dosages
|
π
|
0.5
|
glutamate
|
π
|
-0.5
|
enriched butter diet
|
π
|
-0.5
|
fraxinus angustifolia,narrow-leafed ash
|
π
|
-0.5
|
extra virgin olive oil
|
π
|
-0.5
|
high sugar diet
|
π
|
-0.5
|
laminaria hyperborea( tangle/cuvie - seaweed)
|
π
|
-0.5
|
Spearmint(mentha spicata)
|
π
|
-0.5
|
pediococcus acidilactic (probiotic)
|
π
|
-0.5
|
Slippery Elm
|
π
|
-0.6
|
Curcumin
ππ½οΈ Dosages
|
π
|
-0.6
|
Ursolic acid
|
π
|
-0.6
|
nobiletin
|
π
|
-0.6
|
potatoes
|
π
|
-0.6
|
Cinnamaldehyde
|
π
|
-0.6
|
resveratrol (grape seed/polyphenols/red wine)
ππ½οΈ Dosages
|
π
|
-0.6
|
hypocaloric hyperproteic diet
|
π
|
-0.6
|
grape seed extract
ππ½οΈ Dosages
|
π
|
-0.7
|
cinnamon (oil. spice)
ππ½οΈ Dosages
|
π
|
-0.7
|
high resistant starch
|
π
|
-0.7
|
hypericin, St. John's Wort
|
π
|
-0.7
|
catecholamines (polyphenol)
|
π
|
-0.7
|
withania somnifera,ashwagandha
ππ½οΈ Dosages
|
π
|
-0.7
|
almonds/ almond skins
ππ½οΈ Dosages
|
π
|
-0.7
|
red wine polyphenols
ππ½οΈ Dosages
|
π
|
-0.7
|
oplopanax horridus(Devil's Club)
|
π
|
-0.7
|
mastic gum (prebiotic)
ππ½οΈ Dosages
|
π
|
-0.7
|
Moringa Oleifera
|
π
|
-0.7
|
chestnut tannins
|
π
|
-0.7
|
jatropha curcas [can be poisonous]
|
π
|
-0.7
|
cadium
|
π
|
-0.7
|
Carthamus tinctorius L,Safflower
|
π
|
-0.7
|
lemon
|
π
|
-0.7
|
wormwood(artemisia)
|
π
|
-0.7
|
Human milk oligosaccharides (prebiotic, Holigos, Stachyose)
ππ½οΈ Dosages
|
π
|
-0.7
|
xylaria hypoxylon (fungi)
|
π
|
-0.8
|
dietary phytoestrogens (isoflavones)
|
π
|
-0.8
|
polygonatum kingianum(Orange Flower Solomon's Seal.)
|
π
|
-0.8
|
strawberry
|
π
|
-0.8
|
Ferric citrate
|
π
|
-0.8
|
lactobacillus delbrueckii bulgaricus,bifidobacterium bifidum,enterococcus faecium,candida pintolopesii,aspergillus oryzae (probiotics)
|
π
|
-0.8
|
Krill Oil
ππ½οΈ Dosages
|
π
|
-0.8
|
lactobacillus brevis (probiotics)
ππ½οΈ Dosages
|
π
|
-0.8
|
bifidobacterium adolescentis,(probiotics)
ππ½οΈ Dosages
|
π
|
-0.9
|
bifidobacterium longum (probiotics)
ππ½οΈ Dosages
|
π
|
-0.9
|
thyme (thymol, thyme oil)
|
π
|
-0.9
|
Hydration
|
π
|
-0.9
|
Vitamin E
ππ½οΈ Dosages
|
π
|
-1
|
lactobacillus rhamnosus gg,lactobacillus,rhamnosus,propionibacterium freudenreichii,bifidobacterium breve (probiotics)
|
π
|
-1
|
plantago asiatica l.
|
π
|
-1
|
Alpha-Ketoglutarate
|
π
|
-1
|
oligosaccharides (prebiotic)
|
π
|
-1
|
beef
|
π
|
-1
|
rosmarinus officinalis,rosemary
|
π
|
-1
|
asparagus
|
π
|
-1
|
Fish
|
π
|
-1
|
Pumpkin
|
π
|
-1
|
syzygium aromaticum (clove)
|
π
|
-1.1
|
red chiles (Capsicum)
|
π
|
-1.1
|
red wine
ππ½οΈ Dosages
|
π
|
-1.1
|
enterococcus durans (probiotics)
|
π
|
-1.1
|
Mangosteen
|
π
|
-1.1
|
Peanut
|
π
|
-1.1
|
bacillus pumilus
|
π
|
-1.1
|
gluten
|
π
|
-1.1
|
bifidobacterium bifidum (probiotics)
ππ½οΈ Dosages
|
π
|
-1.1
|
chicken
|
π
|
-1.2
|
annatto
|
π
|
-1.2
|
bacillus laterosporus (probiotic)
|
π
|
-1.2
|
high-saturated fat diet
|
π
|
-1.2
|
chrysanthemum morifolium
|
π
|
-1.2
|
selenium
ππ½οΈ Dosages
|
π
|
-1.2
|
laminaria digitata,oarweed - seaweed
|
π
|
-1.3
|
neem
ππ½οΈ Dosages
|
π
|
-1.3
|
bifidobacterium pseudocatenulatum,(probiotics)
|
π
|
-1.4
|
doenjang (fermented bean paste)
|
π
|
-1.4
|
lactobacillus acidophilus (probiotics)
ππ½οΈ Dosages
|
π
|
-1.4
|
fasting
|
π
|
-1.4
|
slow digestible carbohydrates
|
π
|
-1.4
|
enterococcus faecium (probiotic)
ππ½οΈ Dosages
|
π
|
-1.5
|
Bacillus clausii (Probiotics)
ππ½οΈ Dosages
|
π
|
-1.5
|
partially hydrolyzed guar gum
ππ½οΈ Dosages
|
π
|
-1.5
|
Tributyrin
|
π
|
-1.5
|
blueberry
|
π
|
-1.6
|
Bofutsushosan
|
π
|
-1.6
|
Shen Ling Bai Zhu San
|
π
|
-1.7
|
Sumac(Rhus coriaria)
|
π
|
-1.7
|
methionine-choline-deficient (MCD) diet
|
π
|
-1.7
|
Vitamin B-12
ππ½οΈ Dosages
|
π
|
-1.7
|
Guaiacol (polyphenol)
|
π
|
-1.7
|
high beef diet
|
π
|
-1.8
|
carboxymethyl cellulose (prebiotic)
|
π
|
-1.8
|
black raspberries
ππ½οΈ Dosages
|
π
|
-1.8
|
animal-based diet
|
π
|
-1.8
|
galacto-oligosaccharides (prebiotic)
ππ½οΈ Dosages
|
π
|
-1.8
|
red alga Laurencia tristicha
|
π
|
-1.9
|
trachyspermum ammi, Ajwain
|
π
|
-1.9
|
Tudca
|
π
|
-1.9
|
cvs maximum strength probiotic
|
π
|
-2
|
bifidobacterium catenulatum,(probiotics)
|
π
|
-2.2
|
high fiber diet
|
π
|
-2.2
|
lupin seeds (anaphylaxis risk, toxic if not prepared properly)
|
π
|
-2.2
|
Umeboshi (Japanese Apricot or Prunus mume )
|
π
|
-2.3
|
apple
|
π
|
-2.3
|
vitamin B3,niacin
ππ½οΈ Dosages
|
π
|
-2.3
|
sodium butyrate
|
π
|
-2.3
|
ku ding cha tea
|
π
|
-2.3
|
bacillus subtilis (probiotics)
ππ½οΈ Dosages
|
π
|
-2.4
|
bacillus licheniformis,(probiotics)
ππ½οΈ Dosages
|
π
|
-2.5
|
nuts
|
π
|
-2.6
|
high-fat diets
|
π
|
-2.8
|
tea
|
π
|
-2.8
|
vitamin b2,Riboflavin
ππ½οΈ Dosages
|
π
|
-2.8
|
vegetarians
|
π
|
-2.9
|
resistant maltodextrin
ππ½οΈ Dosages
|
π
|
-3
|
Psyllium (Plantago Ovata Husk)
ππ½οΈ Dosages
|
π
|
-3.1
|
Pork
|
π
|
-3.1
|
walnuts
ππ½οΈ Dosages
|
π
|
-3.2
|
wheat
|
π
|
-3.2
|
capsaicin (hot pepper)
|
π
|
-3.3
|
bacillus coagulans (probiotics)
ππ½οΈ Dosages
|
π
|
-3.3
|
berberine
ππ½οΈ Dosages
|
π
|
-3.3
|
salt (sodium chloride)
|
π
|
-3.5
|
arabinogalactan (prebiotic)
ππ½οΈ Dosages
|
π
|
-3.5
|
lactobacillus plantarum (probiotics)
ππ½οΈ Dosages
|
π
|
-3.6
|
vitamin d
ππ½οΈ Dosages
|
π
|
-3.7
|
soy
ππ½οΈ Dosages
|
π
|
-3.7
|
fibre-rich macrobiotic ma-pi 2 diet
|
π
|
-4.6
|
Pulses
|
π
|
-4.7
|
xylan (prebiotic)
|
π
|
-4.7
|
pectin
|
π
|
-6.9
|
inulin (prebiotic)
ππ½οΈ Dosages
|
π
|