The Uncomfortable Truth About Natural Sleep Aids: Why “Natural” Doesn’t Mean “Risk-Free” (And What Science Actually Says Works)

Story-at-a-Glance

• Melatonin remains the most researched all natural sleep aid for adults, but recent 2025 studies reveal concerning cardiovascular risks with long-term use that most consumers don’t know about • The dosing paradox: Most people take 5-10mg of melatonin when research shows 0.3-1mg is often more effective—more doesn’t mean better sleep • Magnesium shows promise but inconsistent results across clinical trials, with evidence suggesting only those deficient in magnesium benefit significantly • L-theanine demonstrates moderate effectiveness at 200-450mg doses with fewer side effects than other options, particularly for sleep quality rather than duration • Valerian’s reputation exceeds its evidence—systematic reviews show mixed results despite centuries of traditional use • The “natural means safe” myth is dangerous: Natural sleep aids can interact with medications, affect hormones, and aren’t FDA-regulated for quality • What top sleep researchers actually recommend: Addressing underlying causes (anxiety, sleep hygiene, circadian misalignment) rather than relying on supplements as a primary solution

The Myth We Need to Shatter First

Here’s something most wellness blogs won’t tell you: According to National Geographic, Americans collectively spend $67 billion on sleep aids every year. A significant portion goes to natural supplements that consumers believe are completely safe. Many people take doses far exceeding research recommendations. Several combine multiple supplements without medical guidance.

Sleep medicine experts at the SLEEP 2025 conference consistently emphasized a troubling trend. “The word ‘natural’ has become marketing gold,” explained one presenter. “Patients come in taking five different ‘natural’ sleep aids simultaneously. They assume more natural options equal better results. They’re shocked when we explain that natural doesn’t mean harmless.”

This is the uncomfortable truth the $67 billion sleep aid industry rarely discusses: Natural doesn’t equal safe, effective, or even well-researched. And when it comes to finding the right all natural sleep aid for adults, understanding the science—and the limitations—matters more than the marketing claims.

Let me be direct: I’ve personally struggled with insomnia. I understand the desperation of 3 AM ceiling-staring, the temptation to try everything promising relief. But what I’ve learned researching this topic is that effective sleep solutions require understanding mechanisms, not just swallowing supplements.

Melatonin: The Most Studied All Natural Sleep Aid for Adults (With Surprising Caveats)

When discussing all natural sleep aid for adults options, melatonin dominates the conversation—and for good reason. It’s the

most extensively researched natural sleep aid available. But here’s what the latest science reveals that might surprise you.

How Melatonin Actually Works (Not How You Think)

Most people believe melatonin works like a sleeping pill—you take it, you feel drowsy, you fall asleep. That’s not quite right. Melatonin is fundamentally a circadian rhythm regulator, not a sedative.

Your pineal gland naturally produces melatonin in response to darkness, signaling to your body that it’s time to prepare for sleep. When you take supplemental melatonin, you’re essentially giving your body an external timing cue. This is why melatonin excels at treating circadian rhythm disorders—jet lag, shift work sleep disorder, delayed sleep-wake phase disorder—but shows more modest effects for garden-variety insomnia.

The American Academy of Sleep Medicine recognizes melatonin’s role in circadian disorders but notably does not recommend it as a first-line treatment for chronic insomnia in adults. That distinction matters.

The Dosing Problem Nobody Talks About

Here’s where it gets interesting (and frustrating): Walk into any pharmacy and you’ll find melatonin in 3mg, 5mg, even 10mg doses. Research suggests these doses are dramatically higher than necessary.

Studies have shown that doses as low as 0.1-0.3mg can be effective, with most research using 0.5-3mg. Why do manufacturers sell higher doses? Partially because consumers associate higher doses with greater effectiveness, and partially because there’s no regulatory pressure to optimize dosing.

Dr. Alberto Ramos at the University of Miami Miller School of Medicine, whose team presented groundbreaking research at SLEEP 2025, explained: “We’re seeing a disconnect between what research shows works and what’s commercially available. Higher doses don’t improve sleep. They just increase next-day grogginess and may desensitize melatonin receptors over time.”

The 2025 Study That Changed Everything

In January 2025, a large multinational study published in Circulation sent shockwaves through the sleep medicine community. Researchers analyzing data from over 130,000 adults found that long-term melatonin supplementation was associated with an 89% higher risk of incident heart failure over five years.

Let me be clear: This is observational data, not proof of causation. But it’s concerning enough that it challenges the perception of melatonin as a benign long-term solution. The study’s authors emphasized the need for randomized controlled trials to clarify cardiovascular safety—something notably absent from decades of melatonin research.

Does this mean you shouldn’t take melatonin? No. It means we need to reconsider using it as an indefinite, daily supplement rather than a targeted, short-term intervention for specific sleep problems.

When Melatonin Actually Works

Despite the caveats, melatonin has legitimate applications as an all natural sleep aid for adults:

Jet lag: Clinical evidence supports taking 0.5-5mg at the destination’s bedtime for several days. This is where melatonin truly shines.

Shift work: Workers transitioning between schedules may benefit from strategic melatonin timing to help realign circadian rhythms.

Delayed sleep-wake phase disorder: Teenagers and young adults whose natural sleep time is significantly delayed can use melatonin (taken 2-3 hours before desired bedtime) to shift their circadian clock earlier.

Short-term insomnia: A 2020 study in middle-aged adults found that 3mg of fast-release melatonin improved subjective sleep quality and reduced sleep onset latency—though improvements were modest compared to placebo.

What melatonin doesn’t reliably fix: Chronic insomnia driven by anxiety, racing thoughts, or poor sleep habits. As one sleep researcher put it, “Melatonin can tell your body it’s time for bed, but it can’t quiet an anxious mind.”

Magnesium: The Trendy Alternative (With Mixed Evidence)

If you’ve spent any time on wellness social media, you’ve probably seen influencers claiming magnesium is “the new melatonin.” The reality is more nuanced.

The Biological Rationale

Magnesium plays legitimate roles in sleep regulation. It acts as a natural NMDA receptor antagonist and GABA agonist, which theoretically should promote relaxation and sleep. Magnesium deficiency has been linked to insomnia in some populations, particularly the elderly.

This biological plausibility makes magnesium an attractive all natural sleep aid for adults. But plausibility and efficacy are different things.

What the Research Actually Shows

A 2024 systematic review examining magnesium supplementation for insomnia in older adults found something revealing: “The true effect of magnesium supplementation on insomnia symptoms lies somewhere between a positive effect and a null effect.”

Translation: Some studies show benefit, others don’t, and we can’t definitively say it works.

The most promising recent evidence comes from a 2024 randomized controlled trial of magnesium bisglycinate (250mg elemental magnesium daily) in 155 adults with poor sleep. Results showed modest but statistically significant improvements in insomnia severity within the first two weeks.

The effect size was small (d=0.2), meaning the improvements, while real, were subtle. Additionally, exploratory analysis suggested individuals with lower dietary magnesium intake benefited more—suggesting magnesium supplementation primarily helps those who are actually deficient.

The Magnesium Form Factor Matters

Not all magnesium supplements are equal. Magnesium oxide, the cheapest and most common form, has poor bioavailability and often causes digestive upset. Forms like magnesium glycinate, citrate, or threonate are better absorbed and better tolerated.

Interestingly, magnesium glycinate combines magnesium with glycine (which we’ll discuss shortly), potentially offering synergistic benefits. A 2024 study found that magnesium L-threonate specifically improved deep sleep and REM stages while also improving mood and morning alertness.

Who Might Benefit From Magnesium

Magnesium as an all natural sleep aid for adults makes sense for:

• Older adults with documented or suspected magnesium deficiency
• People taking medications that deplete magnesium (like proton pump inhibitors)
• Those who also experience muscle cramps or restless legs at night
• Individuals seeking a gentler option with minimal side effects

Magnesium is unlikely to help if your insomnia stems primarily from anxiety, racing thoughts, or circadian misalignment.

L-Theanine: The Gentle Anxiolytic

L-theanine, an amino acid found in tea leaves, has emerged as a promising all natural sleep aid for adults—particularly for those whose sleep problems are anxiety-related.

Mechanism of Action

Unlike melatonin’s circadian effects or magnesium’s GABA modulation, L-theanine appears to work by promoting relaxation without sedation. It increases alpha brain wave activity associated with calm alertness, elevates GABA and serotonin levels, and may modulate stress hormones.

This unique profile makes L-theanine valuable: It can improve sleep quality without causing next-day grogginess—a common complaint with other sleep aids.

The Evidence Base

A 2025 systematic review and meta-analysis of 19 studies (897 participants) found that L-theanine significantly improved:

• Sleep onset latency (how long it takes to fall asleep)
• Daytime dysfunction (feeling refreshed upon waking)
• Overall subjective sleep quality

The effect sizes were modest but consistent. Importantly, L-theanine appeared to help both healthy adults with occasional sleep issues and those with more persistent problems.

Dosing matters: Studies showing benefits typically used 200-450mg taken 30-60 minutes before bed. Lower doses (under 200mg) showed less consistent results.

L-Theanine Versus Melatonin

A fascinating 2024 head-to-head trial in cancer patients compared melatonin, L-theanine, and placebo for insomnia. Melatonin showed superior results, but L-theanine still outperformed placebo—suggesting both have a place depending on the underlying sleep issue.

For anxiety-driven insomnia where you can’t shut your mind off, L-theanine may be preferable. For circadian misalignment or poor sleep timing, melatonin likely works better.

Safety and Practicality

L-theanine has an excellent safety profile with minimal reported side effects. Unlike melatonin, it doesn’t affect hormone systems. Unlike magnesium, it doesn’t cause digestive issues. The main limitation? Most studies haven’t tested L-theanine for longer than 8 weeks, so we don’t know about long-term use.

Also worth noting: Pure L-theanine is pricier than melatonin or magnesium, which may limit accessibility for some.

Valerian: When Tradition Exceeds Evidence

Valerian root (Valeriana officinalis) has been used as a sleep aid for centuries. It’s marketed heavily as a natural alternative to benzodiazepines. The science tells a more complicated story.

What We Hoped It Would Do

Valerian contains compounds that theoretically inhibit GABA breakdown in the brain, potentially enhancing the calming neurotransmitter’s effects. Animal studies showed promise. Traditional use suggested efficacy.

What the Evidence Actually Shows

Multiple systematic reviews have reached similar conclusions: Valerian may improve subjective sleep quality, but objective sleep parameters show inconsistent results.

A 2006 meta-analysis of 16 randomized controlled trials found that six studies showed statistically significant benefit, but there was evidence of publication bias—meaning negative studies may not have been published.

More damning: A 2024 umbrella review concluded “there is no evidence of efficacy for the treatment of insomnia” despite valerian’s widespread use.

Why Valerian Fails to Deliver

Part of the problem is inconsistency in valerian preparations. Different studies used different extraction methods, different doses (300-900mg), different plant species, and measured different compounds (valerenic acid content varied wildly). This makes it nearly impossible to say “valerian works” or “valerian doesn’t work”—we don’t even know if different studies were testing the same thing.

A 2020 systematic review noted: “Inconsistent outcomes were possibly due to the variable quality of herbal extracts and more reliable effects could be expected from the whole root/rhizome” rather than standardized extracts.

Should You Bother With Valerian?

As an all natural sleep aid for adults, valerian remains popular despite weak evidence. If you want to try it:

• Choose a product standardized to valerenic acid content
• Give it at least 2-4 weeks (some research suggests delayed effects)
• Be aware it may cause paradoxical stimulation in some people
• Don’t expect dramatic results

Honestly? Given the inconsistent evidence and better-studied alternatives, valerian isn’t my first recommendation.

Glycine: The Dark Horse Candidate

Glycine is the least well-known option on this list, but it has intriguing research supporting its use as an all natural sleep aid for adults.

The Mechanism

Glycine is a simple amino acid that appears to improve sleep through a unique mechanism involving body temperature regulation. Research shows that 3 grams of glycine before bed increases peripheral blood flow, causing slight core body temperature drops—a natural signal for sleep initiation.

Glycine also modulates NMDA receptors in the brain’s suprachiasmatic nucleus (your internal clock), potentially helping synchronize sleep-wake cycles.

The Evidence (Limited But Promising)

The research on glycine for sleep is sparse but remarkably consistent. Three small Japanese studies found that 3 grams of glycine before bed:

• Reduced time to fall asleep
• Improved sleep efficiency (time asleep versus time in bed)
• Enhanced subjective sleep satisfaction
• Reduced next-day fatigue

Participants reported feeling more refreshed and showed improved cognitive performance the following day. What’s particularly interesting: Glycine improved sleep quality without altering sleep architecture—meaning it didn’t artificially induce deep sleep or disrupt natural sleep stages.

The Caveats

All three positive studies were conducted by researchers with ties to a company producing glycine supplements—raising obvious bias concerns. The studies were also small (11-50 participants) and short-term.

A 2024 systematic review noted: “While glycine shows promise as a sleep aid, we need larger independent trials before making definitive recommendations.”

Practical Considerations

Glycine is inexpensive, has virtually no side effects (it’s already abundant in your diet and produced naturally), and the 3-gram dose used in research is considered safe. Some people find it has a slightly sweet taste when dissolved in water.

The main challenge? Lack of long-term data. We simply don’t know what happens with months or years of daily glycine supplementation.

The Comparison Chart: Which All Natural Sleep Aid for Adults Fits Your Situation

Sleep Aid	Best For	Typical Dose	Evidence Quality	Main Limitations
Melatonin	Jet lag, shift work, circadian disorders	0.5-3mg	Strong for circadian issues, moderate for insomnia	Potential cardiovascular risks with long-term use; often overdosed
Magnesium	Deficiency-related insomnia, muscle cramps	200-400mg (elemental)	Moderate, inconsistent	Benefits primarily those with low magnesium status
L-Theanine	Anxiety-driven insomnia	200-450mg	Moderate	Limited long-term data; more expensive
Valerian	Subjective sleep quality	300-600mg	Weak, inconsistent	Variable product quality; mixed evidence
Glycine	General sleep quality	3g	Preliminary	Very limited research; potential bias

What Top Sleep Researchers Actually Recommend (The Inconvenient Truth)

Here’s what leading sleep medicine experts at major research institutions consistently say—but the supplement industry doesn’t want you to hear:

“Natural sleep aids should be seen as adjuncts, not solutions,” explains Dr. Michael Thorpy, professor of neurology at Albert Einstein College of Medicine and a presenter at SLEEP 2024. “The most effective treatment for chronic insomnia is cognitive behavioral therapy for insomnia (CBT-I), which has success rates of 70-80% and lasting effects. That’s better than any supplement.”

Dr. Melissa Jones at Baylor College of Medicine adds: “Insomnia is rarely about needing more melatonin or magnesium. It’s about addressing anxiety, sleep hygiene, circadian misalignment, or underlying medical conditions. We should treat the cause, not just mask the symptom.”

This is the perspective shift that matters: An all natural sleep aid for adults can be helpful, but it shouldn’t replace addressing root causes.

The Myths We Need to Stop Believing

Myth #1: “More of a Natural Sleep Aid Means Better Sleep”

False. With melatonin especially, higher doses don’t improve efficacy and may worsen side effects. The research on optimal melatonin dosing is clear: less is often more.

Myth #2: “Natural Means It’s Safe for Everyone”

Dangerously false. Natural sleep aids can:

• Interact with medications (valerian with statins, melatonin with blood thinners)
• Affect hormone systems (melatonin influences reproductive hormones)
• Cause side effects (magnesium causes diarrhea, valerian causes headaches in some)
• Be unsafe for specific populations (pregnancy, children, those with certain medical conditions)

The FDA doesn’t regulate supplements for safety or efficacy before they reach market. Quality control is inconsistent. A 2017 study found that melatonin content in commercial products ranged from -83% to +478% of the label claim.

Myth #3: “Natural Sleep Aids Work Like Sleeping Pills”

No. Natural sleep aids work through distinct mechanisms—circadian regulation, neurotransmitter modulation, temperature effects. They don’t produce the sedation associated with prescription hypnotics. Setting unrealistic expectations leads to disappointment and unsafe supplement stacking.

Myth #4: “If One Natural Sleep Aid Doesn’t Work, Take Multiple Ones Together”

This is where people get into trouble. Combining multiple supplements without medical guidance increases risk of interactions, side effects, and unpredictable effects. There’s virtually no research on combination protocols, so you’re essentially experimenting on yourself.

The Bottom Line: A Practical, Honest Approach

After reviewing hundreds of studies and interviewing sleep researchers, here’s my honest take on finding the right all natural sleep aid for adults:

Start with non-supplement approaches. Seriously. Fix your sleep schedule, get morning sunlight, limit evening screens, address anxiety, create a dark bedroom. Research consistently shows these interventions outperform supplements.

If you need a supplement as a temporary bridge:

For circadian issues (jet lag, shift work): Melatonin 0.5-3mg, 2 hours before desired sleep time. Use short-term.

For anxiety-driven insomnia: L-theanine 200-400mg, or magnesium glycinate 200-400mg. Safer for longer use.

For suspected magnesium deficiency (muscle cramps, taking PPIs): Magnesium glycinate or threonate 200-400mg.

For mild sleep quality issues: Consider glycine 3g dissolved in water, though evidence is limited.

Avoid valerian unless nothing else has worked—the evidence doesn’t support its reputation.

Never:

• Take doses higher than research supports (looking at you, 10mg melatonin gummies)
• Combine multiple sleep aids without medical consultation
• Use supplements indefinitely without addressing underlying causes
• Assume “natural” equals “safe”

Your Next Steps

If you’re struggling with sleep, the most important action isn’t buying another supplement—it’s identifying why you’re not sleeping. Is it:

• Anxiety or racing thoughts at bedtime?
• Poor sleep timing or irregular schedule?
• Environmental factors (noise, light, temperature)?
• Medical conditions (sleep apnea, restless legs, chronic pain)?
• Medications that interfere with sleep?

Each root cause requires a different approach. An all natural sleep aid for adults can be part of the solution, but it’s rarely the whole solution.

Consider consulting a sleep medicine specialist if you’ve had insomnia for more than three months—sleep disorders are medical conditions that deserve proper diagnosis and treatment, not just trial-and-error with supplements.

And remember: The supplement industry profits from your continued sleeplessness. The sleep medicine field profits from solving it. Choose accordingly.

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FAQ Section

Q: What is melatonin and how does it differ from other natural sleep aids?

A: Melatonin is a hormone naturally produced by your pineal gland that regulates your sleep-wake cycle (circadian rhythm). Unlike other natural sleep aids, melatonin primarily works as a timing signal rather than a sedative. It tells your body when it’s time to prepare for sleep, but it doesn’t directly induce drowsiness the way sleeping pills do. Other natural sleep aids work through different mechanisms. Magnesium works through GABA modulation, L-theanine reduces anxiety, valerian theoretically inhibits GABA breakdown, and glycine affects body temperature regulation. Each has a distinct mechanism of action.

Q: What does “all natural sleep aid for adults” actually mean?

A: The term “all natural sleep aid” typically refers to non-pharmaceutical supplements derived from plants, minerals, or compounds naturally found in the body. However, “natural” is not a regulated term—many “natural” supplements are synthetically produced in labs. More importantly, natural doesn’t mean safe, effective, or suitable for everyone. The term is primarily a marketing designation rather than a medical classification.

Q: What is GABA and why does it matter for sleep?

A: GABA (gamma-aminobutyric acid) is your brain’s primary inhibitory neurotransmitter—essentially, it’s the brain’s “brake pedal” that slows down neural activity and promotes calmness. Several natural sleep aids (magnesium, valerian) theoretically work by enhancing GABA activity. This should promote relaxation and sleep. However, the blood-brain barrier limits how much orally consumed GABA or GABA-modulating supplements actually affect brain GABA levels, which is why evidence for GABA-based sleep aids is inconsistent.

Q: What are circadian rhythms and how do they affect sleep?

A: Circadian rhythms are your body’s 24-hour internal clock that regulates sleep-wake cycles, hormone release, body temperature, and many other functions. Your circadian clock is primarily synchronized by light exposure (especially morning sunlight) and melatonin release. When your circadian rhythm is misaligned (from shift work, jet lag, or irregular schedules), you may feel tired at the wrong times or alert when you want to sleep. This is why melatonin works well for circadian issues but less effectively for anxiety-driven insomnia.

Q: What is CBT-I mentioned in the article?

A: CBT-I stands for Cognitive Behavioral Therapy for Insomnia. It’s a structured program that addresses the thoughts, behaviors, and habits that prevent good sleep. CBT-I typically includes sleep restriction, stimulus control, cognitive restructuring, and relaxation techniques. Research consistently shows CBT-I is more effective than sleep medications for chronic insomnia, with success rates of 70-80% and lasting effects. Unlike supplements that only work while you take them, CBT-I teaches skills that continue working long-term.

Q: What does “sleep architecture” mean?

A: Sleep architecture refers to the structure and pattern of sleep cycles throughout the night. Normal sleep cycles through different stages: light sleep (N1, N2), deep sleep (N3), and REM sleep, repeating roughly every 90 minutes. Some sleep medications artificially alter this architecture, which is why you might sleep but not feel rested. Good sleep aids should improve sleep without disrupting natural architecture—glycine research shows this quality, which makes it particularly interesting.

Q: What is a systematic review and why do they matter?

A: A systematic review is a research study that comprehensively identifies, evaluates, and synthesizes all available research on a specific question. Rather than relying on a single study, systematic reviews analyze dozens or hundreds of studies to determine what the overall evidence shows. They’re considered high-quality evidence because they reduce bias from individual studies. When systematic reviews show “inconsistent results” for supplements like valerian or magnesium, it means different studies found different results—suggesting the treatment doesn’t work reliably or only works for specific populations.

Q: What is a “randomized controlled trial” and why is it important?

A: A randomized controlled trial (RCT) is the gold standard for testing whether a treatment works. Participants are randomly assigned to receive either the treatment or a placebo (inactive substance), and neither the participants nor researchers know who got what (double-blind). This design eliminates bias and placebo effects. When we say melatonin has “strong evidence” for jet lag but valerian has “weak evidence” for insomnia, we’re referring to the quality and consistency of RCTs. Melatonin has many well-designed RCTs showing consistent benefits for circadian issues. Valerian’s RCTs show mixed results with methodological problems.

Q: What is the FDA and why doesn’t it regulate supplements?

A: The FDA (Food and Drug Administration) is the U.S. government agency responsible for protecting public health by ensuring the safety of foods, drugs, and medical devices. Unlike prescription medications, which must prove safety and efficacy before approval, dietary supplements (including natural sleep aids) are regulated under the Dietary Supplement Health and Education Act of 1994. This means manufacturers don’t have to prove supplements are safe or effective before selling them. The FDA can only take action after a supplement causes problems. This is why quality and dosing vary wildly between brands.

Q: What does “bioavailability” mean regarding magnesium?

A: Bioavailability refers to how much of a substance actually enters your bloodstream and reaches the tissues where it can have an effect. With magnesium supplements, different chemical forms have dramatically different bioavailability. Magnesium oxide (the cheapest form) has poor bioavailability—most of it passes through your digestive system without being absorbed. Magnesium glycinate, citrate, and threonate have much better bioavailability, meaning more magnesium actually gets into your system from the same dose. This is why the form of magnesium matters as much as the dose.

Q: What is sleep efficiency?

A: Sleep efficiency is calculated as (time actually asleep / time in bed) × 100. If you’re in bed for 8 hours but only sleep 6 hours, your sleep efficiency is 75%. Healthy sleep efficiency is typically 85% or higher. Many natural sleep aids are evaluated based on whether they improve sleep efficiency—meaning you spend more of your time in bed actually sleeping rather than lying awake. This is often more meaningful than measuring total sleep time, since lying in bed for 10 hours but only sleeping 6 is less restorative than being in bed for 7 hours and sleeping 6.5.

Q: What are “placebo effects” and why do they matter for sleep aids?

A: A placebo effect occurs when you experience benefits from a treatment simply because you believe it will work, even if the treatment has no active ingredients. Placebo effects are particularly strong for sleep—one meta-analysis found that placebo treatments improve sleep in about 40% of participants. This is why randomized controlled trials compare supplements to placebos rather than just measuring whether people feel better. If a supplement only beats placebo by a small margin, it means most of the benefit comes from expectation rather than the supplement itself. This doesn’t mean the benefit isn’t real—placebo effects produce genuine physiological changes—but it means the supplement isn’t adding much beyond belief.

Q: What does “evidence quality” mean in research?

A: Evidence quality refers to how confident we can be that research findings represent true effects rather than bias, chance, or methodological flaws. High-quality evidence comes from multiple well-designed RCTs with consistent results. Moderate-quality evidence might come from fewer RCTs with some limitations or inconsistent results. Low-quality evidence comes from observational studies, small trials with methodological problems, or wildly inconsistent findings. When we say melatonin has “strong evidence” for circadian disorders but valerian has “weak evidence” for insomnia, we’re describing both the quantity and quality of research supporting (or not supporting) these uses.