Melatonin timing, magnesium and glycine
Sleep Quality in Later Life
Sleep architecture changes with age. Some of what gets treated as insomnia is normal aging; some is medication, pain or sleep apnoea. Supplements have a narrow role.
What the evidence says
- Low-dose melatonin (0.5–2 mg) taken at a consistent time has better evidence than high doses.
- Loud snoring, witnessed pauses in breathing or unrefreshing sleep warrant screening for sleep apnoea, not a supplement.
- Glycine before bed improved subjective sleep quality in small randomised trials.
Supplements in this topic
Minerals
Magnesium
Moderate evidence
Improves sleep quality and reduces muscle cramps in people who are deficient. Many diets are low in magnesium.
Verdict: Helpful for deficiency; limited extra benefit for replete people.
410 studies reviewed
High doses can cause diarrhea
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