https://sleepaidaudit.malate.org/ Evidence reviews of sleep aids: supplements, medications and gadgets graded on the actual trial data, with verdicts and honest exceptions. en https://sleepaidaudit.malate.org/articles/magnesium-forms-compared-for-sleep/ https://sleepaidaudit.malate.org/articles/magnesium-forms-compared-for-sleep/ Multiple forms of magnesium are sold for sleep. We compare glycinate, citrate, oxide, threonate, and bisglycinate to see what the evidence actually supports. Fri, 04 Sep 2026 00:00:00 GMT https://sleepaidaudit.malate.org/articles/sleep-apps-for-insomnia/ https://sleepaidaudit.malate.org/articles/sleep-apps-for-insomnia/ Sleep apps range from guided meditations to digital CBT-I programs. We review the evidence for each category and what actually helps. Tue, 11 Aug 2026 00:00:00 GMT https://sleepaidaudit.malate.org/articles/sunrise-alarm-clocks-for-sleep/ https://sleepaidaudit.malate.org/articles/sunrise-alarm-clocks-for-sleep/ Sunrise alarm clocks simulate dawn light to make waking easier. We review the evidence for their effect on sleep quality and morning alertness. Sat, 18 Jul 2026 00:00:00 GMT https://sleepaidaudit.malate.org/articles/l-theanine-for-sleep/ https://sleepaidaudit.malate.org/articles/l-theanine-for-sleep/ L-theanine is an amino acid from tea promoted for relaxation and sleep. We review whether the evidence supports its use as a sleep aid. Wed, 24 Jun 2026 00:00:00 GMT https://sleepaidaudit.malate.org/articles/diphenhydramine-for-sleep/ https://sleepaidaudit.malate.org/articles/diphenhydramine-for-sleep/ Diphenhydramine is the active ingredient in most OTC sleep aids. We review the clinical evidence, tolerance development, and what guidelines say about its use. Sun, 31 May 2026 00:00:00 GMT https://sleepaidaudit.malate.org/articles/chamomile-tea-for-sleep/ https://sleepaidaudit.malate.org/articles/chamomile-tea-for-sleep/ Chamomile tea is a traditional sleep remedy used worldwide. We review the clinical trials and what the evidence actually supports. Thu, 07 May 2026 00:00:00 GMT https://sleepaidaudit.malate.org/articles/gaba-supplements-for-sleep/ https://sleepaidaudit.malate.org/articles/gaba-supplements-for-sleep/ GABA is the brain's main inhibitory neurotransmitter. GABA supplements are sold as sleep aids. We review whether oral GABA crosses the blood-brain barrier and what trials exist. Mon, 13 Apr 2026 00:00:00 GMT https://sleepaidaudit.malate.org/articles/blue-light-glasses-for-sleep/ https://sleepaidaudit.malate.org/articles/blue-light-glasses-for-sleep/ Blue light blocking glasses are marketed as a sleep aid. We review what the trials actually show about their effect on sleep quality. Fri, 20 Mar 2026 00:00:00 GMT https://sleepaidaudit.malate.org/articles/ashwagandha-for-sleep/ https://sleepaidaudit.malate.org/articles/ashwagandha-for-sleep/ Ashwagandha is marketed for stress, anxiety, and sleep. We review the RCTs and whether the sleep evidence holds up independently of the anxiety effect. Tue, 24 Feb 2026 00:00:00 GMT https://sleepaidaudit.malate.org/articles/sleep-trackers-do-they-help/ https://sleepaidaudit.malate.org/articles/sleep-trackers-do-they-help/ Consumer sleep trackers are a billion-dollar market. We review whether tracking your sleep actually leads to sleeping better. Sat, 31 Jan 2026 00:00:00 GMT https://sleepaidaudit.malate.org/articles/glycine-for-sleep/ https://sleepaidaudit.malate.org/articles/glycine-for-sleep/ Glycine supplementation is gaining attention as a sleep aid. We review the clinical trials, the thermoregulatory mechanism, and the evidence. Wed, 07 Jan 2026 00:00:00 GMT https://sleepaidaudit.malate.org/articles/white-noise-machines-for-sleep/ https://sleepaidaudit.malate.org/articles/white-noise-machines-for-sleep/ White noise machines are popular sleep aids. We review the clinical evidence on whether broadband noise actually improves sleep. Sun, 14 Dec 2025 00:00:00 GMT https://sleepaidaudit.malate.org/articles/cbd-for-sleep/ https://sleepaidaudit.malate.org/articles/cbd-for-sleep/ CBD is widely marketed as a sleep aid. We review the clinical evidence, the handful of trials, and what the research actually says about CBD and sleep. Thu, 20 Nov 2025 00:00:00 GMT https://sleepaidaudit.malate.org/articles/valerian-root-for-sleep/ https://sleepaidaudit.malate.org/articles/valerian-root-for-sleep/ Valerian root is one of the oldest herbal sleep remedies. We review the clinical evidence from RCTs and meta-analyses. Mon, 27 Oct 2025 00:00:00 GMT https://sleepaidaudit.malate.org/articles/weighted-blankets-for-sleep/ https://sleepaidaudit.malate.org/articles/weighted-blankets-for-sleep/ Weighted blankets are sold as sleep aids and anxiety reducers. We review the RCTs, the deep-pressure stimulation mechanism, and who they actually help. Fri, 03 Oct 2025 00:00:00 GMT https://sleepaidaudit.malate.org/articles/tart-cherry-juice-for-sleep/ https://sleepaidaudit.malate.org/articles/tart-cherry-juice-for-sleep/ Tart cherry juice is marketed as a natural sleep aid. We review the clinical trials, melatonin content, and whether the evidence supports the claim. Tue, 09 Sep 2025 00:00:00 GMT https://sleepaidaudit.malate.org/articles/mouth-taping-for-sleep/ https://sleepaidaudit.malate.org/articles/mouth-taping-for-sleep/ Mouth taping for sleep has gone viral on social media. We review the evidence for nasal breathing during sleep and whether mouth taping products are supported by research. Sat, 16 Aug 2025 00:00:00 GMT https://sleepaidaudit.malate.org/articles/trazodone-for-sleep/ https://sleepaidaudit.malate.org/articles/trazodone-for-sleep/ Trazodone is the most commonly prescribed off-label sleep medication in the US. We review the clinical evidence, effect sizes, and what the trials actually show. Wed, 23 Jul 2025 00:00:00 GMT https://sleepaidaudit.malate.org/articles/melatonin-dose-how-much/ https://sleepaidaudit.malate.org/articles/melatonin-dose-how-much/ Most melatonin products are dosed far above what the research supports. We review the clinical evidence on melatonin dosing for sleep. Sun, 29 Jun 2025 00:00:00 GMT https://sleepaidaudit.malate.org/articles/magnesium-glycinate-for-sleep/ https://sleepaidaudit.malate.org/articles/magnesium-glycinate-for-sleep/ An evidence check on magnesium glycinate for sleep. We review the RCTs, effect sizes, and whether it works for people without a deficiency. Thu, 05 Jun 2025 00:00:00 GMT