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OptimizeMe Nutrition

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The Consistency Project
The Consistency Project
on Sleep Supplements: Separating Hype From Evidence
The Consistency Project
The Consistency Project
on Sleep Supplements: Separating Hype From Evidence

We’re exploring the science behind various sleep supplements and separating fact from fiction this week. From melatonin to magnesium, we discuss the evidence, dosages, and potential benefits of these supplements.

Topics include:
 The effectiveness of melatonin in improving sleep quality
The different forms of magnesium and their impact on sleep latency
The potential benefits and limitations of apigenin as a sleep supplement
The role of L-theanine in promoting relaxation and better sleep
The scientific evidence behind glycine and GABA for enhancing sleep quality

Referenced Articles

American Academy of Sleep Medicine: Healthy Sleep Habits, 2021.
American Academy of Sleep Medicine Clinical Practice Guideline, 2017.
American College of Physicians, 2016 (via NIH).
Arab et al., 2023. Systematic review of magnesium in sleep health.
Baba et al., 2023. Theanine and sleep quality.
Bagheri et al., 2021. Total, dietary, and supplemental magnesium on mortality (all-cause, cardiovascular disease, and cancer).
Erland and Saxena, 2017. Melatonin variability in supplement testing.
Fatemeh et al., 2022. Melatonin meta-analysis.
Ferracioli-Oda et al., 2013. Melatonin meta-analysis.
Gilver et al., 2023. Chronic administration of melatonin.
Hepsomali et al., 2020. Systematic review of GABA.
Hieu et al., 2023. Systematic review of chamomile including sleep quality.
Lo and Chan, 2022. Meta-analysis including melatonin.
Matsumoto et al., 1997. Case study on high-dose melatonin.
Mah and Pitre, 2021. Magnesium (oxide) supplementation for insomnia.
Rao et al., 2015. In search of a safe natural sleep aid (includes small study in Japan).
Soh et al., 2023. Systematic review of glycine.

Referenced Podcasts
On Diet & Sleep: Nourishing Yourself to a Good Night’s Rest
on Debunking Supplement Myths: Challenging Blanket Recommendations (with Pat Sherwood and Adrian Bozman)
On Supplements and the Worried Well
On Magnesium and the Mixed Response of Supplements

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