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Weekly · Sunday Morning

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Rapamycin extends mouse lifespan 9–14%
NAD+ precursors reverse aging in humans
Blue-light glasses improve sleep quality
Walking 10 min after meals blunts glucose
Verdict change — caffeine half-life downgraded

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The Best & Worst Supplements to Improve Sleep — Whalespan

Content›Video›The Best & Worst Supplements…

The Best & Worst Supplements to Improve Sleep

Paul Saladino6m · 2025-03-05

Claims Made

15

Claims Supported

9

Support Rate

60%

Support rate

9 of 15 claims supported

9 supported6 partial / not

Claims from this content

14

✓Well SupportedAdequate magnesium can be obtained from food sources such as orange juice, milk, meat, coconuts, and bananas.✓Well SupportedFruit and honey are considered the least toxic sources of carbohydrates due to lower levels of plant defense chemicals.✓Well SupportedA 60-minute wind-down routine before bed, including minimizing light, turning off screens, and engaging in calming activities, is recommended.✕Not SupportedSupra-physiological levels of melatonin can cause gonadal shrinkage in animal studies.Not Supported

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A. Volkovreader

4h

Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

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N. Park

2d

Would love a "what would change this verdict" RSS feed. Sign me up if it exists.

✕

Magnesium supplementation is not compelling for improving sleep in healthy individuals with normal magnesium levels and no sleep problems.

✓Well SupportedImplementing all recommended sleep hygiene practices can improve sleep for approximately 80% of individuals experiencing poor sleep.

✓Well SupportedHabits and life systems are more impactful for sleep quality than supplements.

◐Partially SupportedPaul Saladino goes to sleep around 9:00 PM.

✕Not SupportedGABA derivatives may be habit-forming and can negatively affect sleep quality by decreasing REM sleep.

◐Partially SupportedAdding carbohydrates to the diet may improve sleep in some individuals on low-carb diets by reducing sympathetic nervous system activity and stress hormones.

✕Not SupportedSleep medications like zolpidem and eszopiclone negatively affect sleep quality by decreasing REM sleep and may have rebound effects.

◐Partially SupportedDiet, including adequate protein and carbohydrates, is critical for sleep quality.

◐Partially SupportedOptimizing sleep requires consistent effort, lifestyle changes, and practices like meditation.

◐Partially SupportedA grounding mat can be an effective relaxation tool for sleep.