Find out what actually improves your sleep, from your evening routine to supplements that promise more than they deliver.
Magnesium, chamomile tea, salt before bed: the claims are popular, the studies far less convincing. Below you read, per remedy, what was measured and what it delivers in practice. A fixed bedtime turns out to do more than the jar every time.
Chamomile tea works well as a calming evening ritual. As a sleep aid the evidence is thin: in the only trial in 34 people with chronic insomnia, chamomile extract did no better than placebo. The positive studies used extract in capsules. Allergic to the daisy family or on blood thinners? Check first.
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A pinch of salt before bed does not help against night-time urination. In 223 people who ate less salt, night-time urination fell from 2.3 to 1.4 times a night. What also helps: looking at what you drink across the day and not staying in bed longer than you need. Regularly up twice or more? Get it checked.
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Pick an organic form such as bisglycinate or citrate, stay under 250 mg a day from supplements and take it at the same time every day. In a double-blind trial, magnesium oxide was absorbed no better than a placebo. And the effect on sleep is small. That it works mainly in people who get too little is plausible. It has not been proven.
Read the articleYou log, the app reads your trend and moves your targets every week. Training, nutrition, lifestyle and sleep in one plan. On the waiting list you hear first when it opens.
