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Sleep · Recovery · Healthy Aging
Falling asleep is only one part of a good night.
Staying asleep, getting enough total sleep, moving through deep and REM sleep normally, waking at the right time, and actually feeling restored the next morning all matter too.
And they do not always go wrong for the same reason.
Some sleep problems are obvious.
You get into bed tired, then spend the next hour staring at the ceiling.
Or you fall asleep quickly, wake at 3:17 a.m., and realize twenty minutes later that your brain has apparently decided the night is over.
Others are much harder to understand.
You go to bed at a reasonable hour. Your tracker says you were asleep for seven or eight hours. You did everything that was supposed to count as "getting enough sleep."
And yet the alarm feels brutal.
Your head is foggy. Your energy is flat. Your wearable says deep sleep was low again, or your REM graph looks strangely abbreviated.
You slept.
But you do not feel restored.
We tend to compress all of these experiences into two words:
"poor sleep."
The problem is that sleep is not one biological event.
And if different parts of your night can break down for different reasons, trying to solve all of them with the same bedtime trick does not make much sense.
Sleep is not one problem.
Falling asleep, staying asleep, sleep architecture, total sleep duration and next-morning restoration are connected.
They are not interchangeable.
In 2025, researchers published a large meta-analysis examining the prevalence of insomnia disorder in the general population.
Their estimate using structured diagnostic interviews was striking:
That is not the percentage of people who occasionally have a bad night.
Chronic insomnia involves persistent difficulty initiating sleep, maintaining sleep or waking earlier than intended despite adequate opportunity to sleep, together with meaningful daytime consequences.
Many more people experience intermittent or subclinical sleep problems.
So if sleep occasionally feels more fragile than it used to, you are hardly alone.
Select a category to read what it usually means.
That distinction matters.
Someone who cannot sleep because they drink caffeine at 5 p.m. does not necessarily have the same problem as someone whose sleep is being fragmented by untreated sleep apnea.
And someone getting six hours because they repeatedly choose a midnight bedtime with a 6 a.m. alarm does not primarily have a supplement problem.
Sometimes the first step toward better sleep is simply identifying which part is actually going wrong.
You do not enter "sleep" at bedtime and remain in one uniform biological state until morning.
Healthy sleep moves through repeating stages.
After falling asleep, the brain progresses through lighter non-REM sleep, deeper slow-wave sleep, and REM sleep. These stages cycle multiple times across the night.[2]
Deep sleep, also known as N3 or slow-wave sleep, tends to be concentrated more heavily earlier in the night.
REM sleep becomes progressively more prominent during later cycles.
That means eight hours is more than simply a quantity.
The structure of those eight hours matters too.
Conceptual sleep architecture
Illustrative pattern of a healthy eight-hour night. Not individual medical data.
Deep sleep attracts enormous attention because consumer wearables make it feel quantifiable.
And there is a real biological reason people may notice changes over time.
A large meta-analysis of objective sleep measurements found that slow-wave sleep tends to decline with age. Sleep efficiency also tends to decrease, while the amount of time spent awake after initially falling asleep tends to rise.[2]
In other words, healthy sleep often becomes somewhat lighter and more fragmented as people get older.
But this should not turn one night's estimated "deep sleep minutes" into a grade.
There is no universal deep-sleep percentage that every healthy adult should hit every night.
Age matters.
Genetics matter.
Exercise matters.
Schedule matters.
Health matters.
And, importantly, the accuracy of the device doing the measuring matters.
REM is not simply another version of deep sleep.
The brain is highly active during REM, while the body undergoes characteristic changes in muscle tone and eye movement.
REM has been implicated in functions including aspects of memory and emotional processing.
Its proportion changes less dramatically across adulthood than slow-wave sleep does.[2]
But there is an important timing issue.
Because REM episodes tend to lengthen toward the latter part of the night, repeatedly cutting sleep short may disproportionately reduce the opportunity to complete those later cycles.
So going to bed two hours later and assuming you can simply "sleep harder" is not how the system works.
Wearables have transformed the way people think about sleep.
That is mostly a good thing.
They can make bedtime inconsistency obvious.
They can show how late nights accumulate.
They can reveal long-term trends that would otherwise be difficult to notice.
But consumer devices estimate sleep.
Clinical polysomnography directly measures signals including brain activity, eye movement and muscle activity.
A 2025 meta-analysis comparing 24 studies and 798 people found significant differences between consumer wrist-worn trackers and polysomnography for measures including total sleep time, sleep efficiency, sleep latency and wakefulness after sleep onset.[3]
A 2026 review of real-world consumer sleep technologies similarly concluded that stage classification and measures such as sleep efficiency and nighttime wakefulness remain less precise than basic estimates of time in bed or total sleep.[4]
Reference [3] pooled 24 studies covering 798 participants, comparing consumer wrist-worn devices against polysomnography, the clinical reference standard. Differences were reported for total sleep time, sleep efficiency, sleep-onset latency and wake after sleep onset.
Reference [4] is a rapid review of real-world consumer sleep technology use, concluding that broad patterns such as time in bed and total sleep are captured more reliably than sleep-stage classification or fragmentation metrics.
The practical takeaway is not to throw away your tracker.
It is to use it differently.
Watch the trend. Don't grade every night.
If your device says you had 43 minutes of deep sleep tonight and 71 minutes tomorrow, your biology did not necessarily transform in 24 hours.
Pay attention to persistent patterns.
And pay attention to the metric no wearable needs to estimate:
How do you actually feel?
There is something appealing about the idea that poor sleep is caused by one missing ingredient.
Sometimes nutrition may matter.
But sleep is also extraordinarily responsive to behavior, timing, environment and health.
The basic causes are not glamorous.
That does not make them unimportant.
Most healthy adults are advised to obtain at least seven hours of sleep regularly.[5]
Some people need more.
If your body functions best with eight hours and your schedule repeatedly allows six, no supplement can manufacture the missing two hours.
You cannot supplement your way out of a night you never gave yourself time to sleep.
Being exhausted and being biologically ready to sleep are not always the same thing.
Your circadian system helps determine when sleep and wakefulness occur.
Light is one of its most powerful environmental signals.
Daytime light exposure and relatively consistent daily timing help reinforce the difference between biological day and night.
Caffeine sensitivity varies enormously.
For some people, an afternoon coffee causes no obvious problem.
For others, caffeine consumed many hours before bedtime can still interfere with sleep onset or sleep quality.
Coffee is not the only source.
Tea, pre-workout formulas, energy drinks, chocolate and some medications can contribute too.
If falling asleep is consistently difficult, moving caffeine earlier is one of the simplest variables to test.
You can be physically exhausted while your brain remains alert.
Work stress, rumination, anxiety and even worrying about sleep itself can create a state in which trying harder to fall asleep becomes counterproductive.
Being tired is not identical to being calm.
Alcohol can make people feel drowsier.
That does not necessarily mean it produces better sleep.
It can make falling asleep seem easier while disrupting sleep later in the night.
Sedation and restorative sleep are not the same biological goal.
Temperature.
Light.
Noise.
An uncomfortable mattress.
A snoring partner.
A phone vibrating three feet from your head.
Sleep remains sensitive to the environment around you.
A cool, dark, quiet bedroom is boring advice.
It is still good advice.
If your sleep needs work, start with the foundations before assuming a supplement will solve it.
Give yourself enough time to sleep.
Keep wake time reasonably consistent.
Get light during the day.
Exercise regularly.
Move caffeine earlier if necessary.
Make the bedroom cool, dark and quiet.
Time
Enough hours allocated to sleep, not just enough hours in bed.
Timing
A reasonably consistent wake time anchors the whole system.
Light
Daytime light separates biological day from biological night.
Movement
Regular exercise supports sleep and daytime alertness.
Caffeine
Move it earlier if falling asleep is consistently difficult.
Environment
Cool, dark, quiet. Boring advice that still works.
Those interventions do not look sophisticated enough to generate an impressive supplement advertisement.
They also address some of the most fundamental systems controlling sleep.
This distinction is important.
If sleep difficulty has become persistent, significantly interferes with daytime function, and fits the pattern of chronic insomnia, basic sleep-hygiene tips are not considered adequate treatment.
The American Academy of Sleep Medicine recommends cognitive behavioral therapy for insomnia, or CBT-I, as a first-line treatment for chronic insomnia.[6]
CBT-I uses behavioral and cognitive strategies designed specifically for insomnia.
A supplement is not a substitute for that.
And insomnia is not the only condition that can masquerade as "bad sleep."
Loud habitual snoring, choking or gasping during sleep, witnessed breathing pauses, substantial daytime sleepiness, an irresistible urge to move the legs at night, or persistent unexplained awakenings are reasons to consider proper evaluation.
Sometimes poor sleep needs better habits.
Sometimes it needs medicine.
Sometimes it needs a sleep specialist.
And sometimes nutritional support can complement the foundations.
Once the obvious disruptors are addressed, a more interesting question appears:
Can particular nutrients or food-derived compounds meaningfully support sleep?
For several ingredients, human studies suggest the answer may be yes.
But the evidence differs enormously from ingredient to ingredient.
Some compounds have been studied primarily for sedation.
Some influence circadian timing.
Others appear more relevant to relaxation, subjective sleep quality, or the way someone feels after waking.
Three ingredients stand out as particularly relevant to the NOVOS Core formula:
Glycine.
L-Theanine.
Magnesium.
The strongest story starts with an amino acid that rarely appears on the front of a sleep-supplement bottle.
Ingredient one
Glycine is a small amino acid made naturally in the body and obtained from food.
It performs numerous biological functions.
But several small controlled human studies have also looked directly at sleep.
And what makes the findings particularly interesting is that researchers did not only ask:
"Did people sleep?"
They also asked:
"How did they feel when they woke up?"
In a randomized, double-blind crossover study, volunteers who complained about the quality of their sleep received glycine or placebo before bedtime.
The following morning, glycine produced significant improvements in ratings of fatigue, liveliness and "clear-headedness."[7]
That is a different outcome from simply making someone drowsy.
It speaks to restoration.
A second small human study went further by including polysomnography.
Participants experiencing unsatisfactory sleep reported better subjective sleep quality with glycine.
The researchers also observed improved sleep efficiency and shorter latency both to initial sleep onset and to slow-wave sleep.[8]
Importantly, overall sleep architecture was not significantly altered.
That nuance matters.
The study did not show that glycine simply created "more deep sleep."
It suggested that participants entered sleep and slow-wave sleep sooner while reporting better sleep quality.
Researchers have also studied glycine during experimentally restricted sleep.
In healthy volunteers whose sleep was deliberately shortened, glycine was associated with reduced next-day fatigue and improved psychomotor-vigilance performance.[9]
Again, the idea is not that glycine replaces sufficient sleep.
It did not give people the missing hours back.
But the next-day findings make glycine unusually interesting in the context of how restorative sleep feels.
Sleep quality is partly about what happens after you wake up.
Fatigue, liveliness and clear-headedness improved.
Randomized, double-blind crossover design in volunteers who reported poor sleep quality. Glycine or placebo was taken before bedtime, with next-morning subjective ratings as the outcome. Small sample. Ingredient study, not a NOVOS Core trial. Some glycine research was conducted by researchers affiliated with a glycine manufacturer.
Improved subjective sleep quality and sleep efficiency. Shorter latency to sleep and slow-wave sleep.
Small human study using polysomnography alongside subjective sleep-quality questionnaires in participants with unsatisfactory sleep. Overall sleep architecture was not significantly altered. Ingredient study, not a NOVOS Core trial.
Reduced fatigue and improved psychomotor vigilance.
Healthy volunteers underwent experimental partial sleep restriction. Outcomes included subjective daytime fatigue and psychomotor-vigilance testing. Glycine did not restore the missing sleep hours. Ingredient study, not a NOVOS Core trial.
These findings are promising.
They are also small studies.
Some glycine research was conducted by researchers affiliated with a glycine manufacturer.
And none of these trials studied NOVOS Core itself.
That distinction will matter later.
Ingredient two
L-Theanine is an amino acid naturally present in tea.
Unlike many compounds marketed for sleep, its appeal is not based primarily on the idea of making someone heavily sedated.
It has been studied in areas including relaxation, stress and sleep.
And in 2025, researchers published one of the more useful summaries of the sleep evidence to date.
A systematic review and meta-analysis evaluated 19 randomized studies involving 897 participants.[10]
Across the pooled data, L-Theanine significantly improved three subjective sleep outcomes:
The size of the effects varied.
And not everything improved.
Several objective measures, including objective sleep onset, total sleep duration and sleep efficiency, did not show consistent significant improvements across the pooled evidence.
That is worth emphasizing.
A useful sleep ingredient does not have to improve every metric.
A second systematic review focused specifically on studies using L-Theanine as a standalone intervention.
Across 13 eligible trials, researchers found favorable results in studies assessing areas including sleep latency, maintenance, efficiency, sleep satisfaction, and feelings of refreshment or recovery after waking.[11]
The authors also concluded that more high-quality objective research is needed.
That is a reasonable summary of the evidence:
Encouraging.
Human.
Increasingly substantial.
But not a claim that L-Theanine transforms every aspect of sleep.
The interesting goal is not to be knocked out. It is a calmer path into restorative sleep.
Significant pooled improvements in subjective sleep-onset latency, daytime dysfunction and overall subjective sleep quality.
Pooled analysis of randomized controlled trial articles. Several objective measures, including objective sleep onset, total sleep duration and sleep efficiency, did not show consistent significant improvements. Ingredient evidence, not a NOVOS Core trial.
Reported favorable findings across several subjective and objective sleep domains.
Systematic review restricted to trials using L-Theanine as a standalone supplement. Domains included sleep latency, maintenance, efficiency, satisfaction and feelings of refreshment or recovery after waking. The authors concluded more high-quality objective research is needed.
Conflict of interest: several authors were affiliated with British American Tobacco Investments.
Ingredient three
If there is one mineral nearly synonymous with modern sleep supplementation, it is magnesium.
Magnesium is essential for normal nervous-system function, muscle function and hundreds of enzymatic processes.
But popularity is not the same thing as certainty.
A 2021 systematic review and meta-analysis identified only three randomized trials of oral magnesium in older adults with insomnia.
The pooled analysis suggested that sleep-onset latency was shorter with magnesium.
But all three studies had meaningful risk-of-bias concerns, and the overall certainty of evidence was rated low to very low.[12]
More recently, a 2025 randomized, double-blind, placebo-controlled trial studied magnesium bisglycinate in 155 adults reporting poor sleep.
The magnesium group experienced a statistically significant improvement in insomnia-severity scores relative to placebo.
The effect was modest.[13]
Reference [12] pooled three randomized trials of oral magnesium in older adults with insomnia. Sleep-onset latency was shorter with magnesium, but risk-of-bias concerns were meaningful and certainty of evidence was rated low to very low.
Reference [13] was a randomized, double-blind, placebo-controlled trial of magnesium bisglycinate in 155 adults reporting poor sleep, with a statistically significant but modest improvement in insomnia-severity scores. The intervention was magnesium bisglycinate, which is a different formulation from Magnesium Malate.
There is another important wrinkle:
The study used magnesium bisglycinate.
NOVOS Core contains Magnesium Malate.
Those are not the same magnesium formulation.
So it would be inappropriate to take a study of magnesium bisglycinate and claim that it proves the same specific sleep outcome for Magnesium Malate.
Magnesium remains biologically relevant and supportive.
But if we rank the Core sleep evidence on directness, Glycine and L-Theanine provide the cleaner stories.
| Ingredient | Human evidence | Sleep-related areas studied | Our read |
|---|---|---|---|
| Glycine | Small controlled human studies | Subjective sleep quality, sleep onset, latency to slow-wave sleep, next-morning fatigue and clear-headedness | Strongest Core sleep story |
| L-Theanine | Randomized trials, systematic reviews, meta-analysis | Subjective sleep onset, sleep quality, daytime dysfunction, sleep satisfaction, morning refreshment | Strong |
| Magnesium | Randomized trials and systematic reviews | Sleep onset and subjective insomnia / sleep measures | Supporting, mixed |
| Rhodiola Rosea | Human stress and fatigue research | Stress resilience and fatigue | Indirect, not positioned as a sleep ingredient |
| Other Core ingredients | Not highlighted for sleep | Various non-sleep biological roles | Not the reason to choose Core for sleep |
A twelve-ingredient formula does not need twelve sleep claims.
For this particular benefit, the science points most clearly toward Glycine, L-Theanine and Magnesium.
The everyday option
NOVOS Core was not designed as a sleeping pill.
It is NOVOS' foundational daily longevity formulation.
But inside that broader formula are three ingredients with human research directly relevant to aspects of sleep:
2,000 mg
Glycine
Sleep quality + next-morning human research
150 mg
L-Theanine
Relaxation + human sleep research
304 mg
Magnesium, as Magnesium Malate
Supportive mineral with mixed sleep evidence
alongside the rest of Core's longevity formulation.
There is no proprietary blend.
Every ingredient amount is disclosed.
And the goal is not an acute "knockout" effect.
Core is designed to be part of a daily healthy-aging routine, with ingredients that also support calm and restful sleep.
That makes its sleep proposition different from a product designed exclusively to make someone feel drowsy immediately before bed.
This point should not be buried in fine print.
The human sleep evidence discussed above comes primarily from studies of Glycine, L-Theanine and Magnesium as individual ingredients.
Those studies used their own populations, formulations, timing and protocols.
They were not trials of NOVOS Core.
So we cannot say that taking Core has been clinically demonstrated to produce every result observed in those studies.
What we can say is more precise:
NOVOS Core contains ingredients with human research relevant to falling asleep, subjective sleep quality, calm and how people feel the following morning.
And those ingredients are included in a much broader longevity formulation.
Clinical evidence and customer experience are not the same thing.
But both can be informative when clearly labeled.
On the current NOVOS Core product page, better sleep is one of the benefits customers mention most frequently.
Sleep is also one of six areas of daily wellbeing included in a NOVOS customer survey in which 81% of customers reported feeling a difference within two weeks.
The six areas were:
That does NOT mean 81% of customers reported better sleep.
It means 81% reported a difference across the six-area wellbeing survey.
Those results are self-reported, uncontrolled and distinct from clinical research.
Still, it is notable that sleep repeatedly appears in the real-world experience customers describe.
Verified Customer experiences vary and are not clinical evidence.
There is a useful distinction between sleep and sedation.
Melatonin, for example, is fundamentally a circadian signal. It can be useful in particular timing-related situations.
Other bedtime products are designed specifically for acute nighttime use.
NOVOS Core has a different job.
It is a daily longevity formula that happens to contain several ingredients studied for healthy sleep and relaxation.
It is not a sedative medication.
It is not a treatment for insomnia.
And its purpose is not to force unconsciousness on command.
Good sleep starts with behavior and physiology, not sedation.
Melatonin
Primary concept: circadian timing
Acute sleep aid
Primary concept: nighttime symptom support, depending on ingredient
NOVOS Core
Primary concept: daily longevity formulation with sleep-relevant ingredients
Category comparison only. Not a claim of clinical superiority.
We looked at the other NOVOS products too.
If the goal is specifically sleep, the answer is fairly clear.
NMN is biologically interesting, and a small number of human NMN studies have reported encouraging sleep-related signals in older adults.
That evidence is still limited.
Sleep is not the primary reason we would recommend Boost.
Boost makes more sense for someone independently interested in focused NMN and NAD+ support.
Vital is designed around targeted daily system support involving areas such as the gut, eyes, skin and brain.
We would not create a sleep claim simply to put another NOVOS product into this article.
NOVOS Bar provides complete nutrition and several functional ingredients.
That makes it useful for many goals.
The current human evidence does not justify positioning it as a dedicated sleep product.
For sleep, Core is the clear NOVOS fit.
Not because all twelve ingredients are sleep ingredients.
Because its formulation happens to contain the three NOVOS ingredients with the clearest relevant human sleep evidence.
Important limitation
If difficulty sleeping has become persistent and is materially affecting how you function during the day, do not assume another supplement is the entire answer.
CBT-I is the recommended first-line treatment for chronic insomnia.[6]
Sleep apnea, restless legs syndrome, circadian disorders, pain, nighttime urination, medication effects and other health conditions can also impair sleep.
They require appropriate evaluation.
NOVOS Core is a dietary supplement.
It is not intended to diagnose, treat, cure or prevent insomnia or another sleep disorder.
Its advantage is more straightforward:
It puts Glycine, L-Theanine and Magnesium into a daily longevity formulation, providing nutritional support for calm and restful sleep as one part of a much broader healthy-aging routine.
Sleep is valuable because of how you feel tomorrow morning.
But the biology does not stop there.
Healthy sleep is connected to cognition, emotional regulation, physical recovery, metabolic regulation, immune function and cardiovascular health.
That is one reason sleep belongs inside a longevity strategy rather than in a separate category labeled "nighttime problem."
The bigger goal is not to obsess over one night's REM score.
It is to build a body and routine that reliably support recovery over years.
That means sleep.
Exercise.
Nutrition.
Cardiovascular health.
Stress management.
Social connection.
Preventive care.
And, where appropriate, nutritional support.
Better sleep is valuable tonight. Waking restored is valuable tomorrow.
Restful sleep + healthy aging
NOVOS Core combines:
2,000 mg Glycine
150 mg L-Theanine
304 mg Magnesium
inside a daily longevity formulation designed around far more than sleep.
The sleep evidence comes primarily from human studies of individual ingredients rather than a finished-Core sleep trial.
That distinction matters.
So does the reason to take it.
Not to be knocked out.
Not to chase one wearable number.
But to support calm, restful sleep as part of a broader healthy-aging routine.
Individual results vary.
You cannot supplement your way out of a four-hour night.
You cannot out-relax untreated sleep apnea.
And you cannot optimize your health by obsessing over one night's wearable score.
Start with the foundations.
Figure out which part of your sleep is actually going wrong.
Then, if you want nutritional support inside a broader longevity routine, look at the evidence ingredient by ingredient.
For NOVOS Core, that evidence begins with Glycine, L-Theanine and Magnesium.
Disclaimer
This article is for educational purposes and is not intended to diagnose, treat, cure or prevent insomnia, sleep apnea, restless legs syndrome or any other medical condition.
Persistent difficulty falling asleep, staying asleep, waking too early, excessive daytime sleepiness, loud habitual snoring, witnessed breathing pauses or other concerning symptoms should be discussed with an appropriate healthcare professional.
NOVOS Core is a dietary supplement and is not intended to diagnose, treat, cure or prevent disease.
Sleep-related evidence discussed on this page comes primarily from studies of individual ingredients. NOVOS Core itself has not undergone a randomized clinical trial evaluating sleep outcomes.
Individual results vary.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
References
The Prevalence of Insomnia Disorder in the General Population: A Meta-Analysis.
Supports: Population prevalence of insomnia disorder and distinction from occasional poor sleep.
View paper ↗Meta-analysis of quantitative sleep parameters from childhood to old age in healthy individuals: developing normative sleep values across the human lifespan.
Supports: Age-related changes in total sleep, sleep efficiency, nighttime wakefulness, slow-wave sleep and REM.
View paper ↗Performance of consumer wrist-worn sleep tracking devices compared to polysomnography: a meta-analysis.
Supports: Differences between consumer sleep trackers and polysomnography for total sleep time, sleep efficiency, sleep latency and wake after sleep onset.
View paper ↗Real-World Use of Consumer Sleep Devices: A Rapid Review.
Supports: Consumer devices are more useful for broad sleep patterns than precise sleep-stage and fragmentation measurements.
View paper ↗Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society.
Supports: Healthy adults should regularly obtain at least seven hours of sleep.
View paper ↗Behavioral and psychological treatments for chronic insomnia disorder in adults: an American Academy of Sleep Medicine clinical practice guideline.
Supports: CBT-I as the recommended first-line behavioral treatment for chronic insomnia.
View paper ↗Subjective effects of glycine ingestion before bedtime on sleep quality.
Supports: Randomized double-blind crossover findings involving next-morning fatigue, liveliness and clear-headedness.
Important: Ingredient study. Not a NOVOS Core trial.
View paper ↗Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes.
Supports: Subjective sleep quality, sleep efficiency, sleep-onset latency, latency to slow-wave sleep and daytime outcomes.
Important: Small ingredient study. Not a NOVOS Core trial.
View paper ↗The Effects of Glycine on Subjective Daytime Performance in Partially Sleep-Restricted Healthy Volunteers.
Supports: Fatigue and psychomotor-vigilance outcomes during experimental partial sleep restriction.
Important: Ingredient study. Not a NOVOS Core trial.
View paper ↗The effects of L-Theanine consumption on sleep outcomes: A systematic review and meta-analysis.
Supports: Meta-analysis of 19 eligible randomized-trial articles involving 897 participants. Significant pooled changes in subjective sleep-onset latency, subjective daytime dysfunction and overall subjective sleep quality. Also supports the important finding that not every objective sleep outcome significantly improved.
View paper ↗Examining the effect of L-Theanine on sleep: a systematic review of dietary supplementation trials.
Supports: Standalone L-Theanine studies involving sleep latency, maintenance, efficiency, satisfaction and feelings of refreshment / recovery.
Important: Several authors were affiliated with British American Tobacco Investments.
View paper ↗Oral magnesium supplementation for insomnia in older adults: a systematic review and meta-analysis.
Supports: Possible reduction in sleep-onset latency alongside low-to-very-low-certainty underlying evidence.
View paper ↗Magnesium Bisglycinate Supplementation in Healthy Adults Reporting Poor Sleep: A Randomized, Placebo-Controlled Trial.
Supports: Modest improvement in insomnia-severity scores in adults reporting poor sleep.
Important: The intervention was magnesium bisglycinate. NOVOS Core contains Magnesium Malate. Do not imply formulation equivalence.
View paper ↗