Every intervention Outliyr has scored for better sleep, ranked by its BioHarmony score for this use case rather than its overall rating. The number beside each name is how well that one thing works for better sleep; the tier beside it is what it is worth once safety, cost and effort are counted across everything else.
62 of 125 evaluated interventions score 3.0+ out of 10 for better sleep · 25 comparisons
Mah 2021 anchors the most relevant signal. Magnesium fits sleep quality when low intake, stress load, mineral loss, or a form-specific target makes deficiency correction plausible. The score stays bounded because effects…
Jia 2008 reports Mechanistic receptor paper supporting GABA-A activity relevant to sleep and calmness claims. The score stays conditional because Taurine still needs better outcome data for this exact use case. The…
Bannai 2012 anchors the most relevant signal. Glycine fits sleep quality because glycine participates in sleep signaling, glutathione, collagen, methylation, and nervous-system balance, depending on the endpoint. The score stays bounded because…
The evidence base includes nine trials covering 7,111 adults, showing that Tirzepatide produces clinically meaningful weight loss and improves cardiometabolic risk factors Franco 2025. Tirzepatide's impact on sleep-quality is inferred from its…
Oosterveld 2009 gives the most relevant evidence anchor. The existing rationale points to this narrower claim: Evening sauna 2-3 hours before bed can speed sleep onset through post-heat core-temperature decline and relaxation.…
Arns et al. 2009 gives the strongest anchor. Sleep claims need tempering. SMR protocols and clinical reports support insomnia work, but Recio-Rodriguez 2024 found no clearly favorable pooled effect for PSQI and…
Melatonin has a modest but repeatable sleep-quality effect, especially when the problem is timing rather than heavy sedation need. The PLoS One meta-analysis of 19 RCTs found sleep-onset latency improved by 7.06…
Schuster et al. 2025 is the best anchor here because it reports decentralized randomized trial, 165 randomized adults and 20 mg or 30 mg saffron improved Athens Insomnia Scale at 4 weeks…
Earthing interventions for sleep-quality have also been described in an early pilot that measured cortisol and subjective sleep improvements in twelve participants, but that study lacked a control group and remains low-certainty…
Red Light Therapy may support sleep indirectly through pain reduction, circadian timing, and lower inflammation, while Ji 2024 did not find a significant sleep outcome. That mixed result keeps the score below…
Kodama 2009 gives the most relevant evidence anchor. The existing rationale points to this narrower claim: Regular moderate aerobic exercise tends to improve sleep onset, sleep continuity, and perceived sleep quality over…
Lyon 2011 supports objective sleep-quality improvements in boys with ADHD. Bulman 2025 and Cotter 2026 strengthen subjective sleep-quality and latency evidence, while objective adult sleep endpoints remain less convincing. That makes L-Theanine…
Pre-bed PEMF mat protocols often subjectively support relaxation and sleep onset, but controlled sleep evidence is much thinner than pain and orthopedic evidence. The most defensible claim is wind-down support, not direct…
Pre-bed protocols are supported by autonomic logic and a small Zhang 2024 insomnia RCT showing a clinically meaningful PSQI advantage over sham at 8 weeks. The score stays bounded because Vagus Nerve…
The evidence points to a plausible use case without proving a universal response. Fatima et al. 2024 is the best anchor here because it reports five randomized trials, 254 participants and reduced…
The evidence points to a plausible use case without proving a universal response. Al-dulaimi et al. 2025 is the best anchor here because it reports independent in vitro study and normal epithelial…
Shao 2024 supports selective use. Pilot RCTs show improved subjective sleep quality with pre-sleep practice. Mechanism via parasympathetic upregulation before bed. The score stays bounded because HRV Biofeedback evidence for sleep quality…
Kosiborod 2024 showed symptom improvement in obesity-related HFpEF with type 2 diabetes, and weight loss can reduce sleep-apnea load. This is an indirect sleep use case. Semaglutide may help when excess weight,…
Dhillon 2024 reports 25-article systematic review; mixed preliminary clinical evidence, heterogeneity, and need for stronger trials. Zhou 2024 points in the same direction, but route, dose, baseline status, and outcome tracking decide…
Chen X et al. 2026 is the best anchor here because it reports 41 randomized trials, 2,287 participants and early TRE outperformed late TRE for body weight and fasting insulin and the…
The mechanism is well grounded in sleep physiology: a sauna raises core and skin temperature, and the subsequent drop as the body cools mimics the natural pre-sleep temperature decline that signals sleep…
Bannai 2012 found 3 g glycine before bed improved subjective sleep quality. About 12 g collagen can deliver a similar glycine dose. That makes Collagen Peptides more defensible when sleep quality is…
Harrison 2009 anchors the most relevant signal. Rapamycin fits sleep quality when mTORC1 modulation, autophagy, immune aging, or senescence biology is the actual target. The score stays bounded because human longevity endpoints…
Ramsay 2007 is the cleanest verified anchor for this report. The existing rationale points to this narrower claim: Sleep effects are mostly indirect and can cut both directions. Some users sleep better…
Adib-Hajbaghery 2017 found chamomile extract improved sleep quality in older adults, while pure Apigenin still lacks a sleep RCT. The mechanism is plausible: Apigenin interacts with GABA-A signaling, which can lower arousal…
The benefit is real but mostly indirect: by lowering bedtime anxiety and rumination it can shorten sleep onset, and its sedating cultivars promote relaxation in the evening. Dedicated polysomnography evidence is thin,…
Reishi is the classic evening mushroom, and the human signal is indirect but real. In Tang 2005, neurasthenia patients on reishi polysaccharide reported better well-being and less fatigue, outcomes that overlap with…
A 2024 umbrella review found that high-intensity interval training performed in the late evening may delay sleep onset in sleep-sensitive individuals Poon 2024. Morning or early-afternoon sessions tend to avoid the sympathetic…
Hagiyama 2024 reports 12 RCTs; 622 patients; low-certainty improvement in patient-reported outcomes and very-low-certainty strength signal after lower-limb surgeries. Wittholz 2024 points in the same direction, but route, dose, baseline status, and…
Jolliffe 2021 anchors the most relevant signal. Vitamin D3 + K2 fits sleep quality when deficiency, bone risk, immune seasonality, or fat-soluble nutrient gaps are present. The score stays bounded because benefits…
The rationale is cortisol-timing dependent: lower evening HPA-axis overactivation may help some stressed users sleep, while late dosing can also cause insomnia. No dedicated sleep-quality RCT exists. The score stays bounded because…
The evidence points to a plausible use case without proving a universal response. Leung GKW et al. 2025 is the best anchor here because it reports 33 randomized trials and 2821 individuals…
Shahmirzadi 2020 is the cleanest verified anchor for this report. The existing rationale points to this narrower claim: No direct Ca-AKG sleep trial or consistent community signal. Keep neutral unless ABLE or…
Teichman 2006 reports CJC-1295 human pharmacology; supports sustained GH/IGF-1 increase and short-duration tolerability, not body-composition or longevity outcomes. Ionescu 2006 points in the same direction, but route, dose, baseline status, and outcome…
Sleep quality improved in Vigna 2019, but it was a secondary signal under diet co-intervention. Vivid dreams are common anecdotally and can be helpful or disruptive.
Metformin has no consistent sleep-quality signal. Improved glucose control may help some diabetic users, while GI effects can disrupt sleep during titration.
Sleep benefit is indirect through stress tone. In practice, evening dosing can disrupt sleep, and insomnia is one of the most consistent community side effects, so morning-only dosing matters.
Dedicated, high-quality CBD sleep RCTs are largely missing. The most cited human data is Shannon 2019, an uncontrolled case series where sleep scores improved in 67% of 72 patients at first but…
No direct sleep RCTs; whole-body vibration may help indirectly when it functions like light exercise, but this is not a sleep-specific intervention.
Zajac 2025 reported a sleep-initiation signal at 25 mg/day, but this is one small industry-sponsored trial, so the effect is preliminary.
Nick's personal review reports deeper sleep, and bedtime dosing matches nocturnal GH physiology. Controlled tesamorelin polysomnography evidence is absent, so this stays an experiential and mechanistic subrating rather than a clinical sleep…
Plausible. Daytime aerobic activity and outdoor light exposure support sleep, a general exercise and circadian effect rather than a rucking-specific one.
Sleep-wake normalization was reported in Voznesenskaia 2010 as part of the asthenia outcome. Long half-life means PM dosing can compress sleep latency; community reports flag insomnia as the most common subjective AE.
Glycine alone has small trials supporting better subjective sleep quality and faster sleep onset, which carries into the stack, but this is a glycine effect rather than a GlyNAC-specific finding.
Morning or afternoon sprints are sleep-neutral or helpful, but late-evening maximal efforts can delay sleep onset in sympathetic-sensitive people; timing matters more than the format.
Sleep is the single most popular reason people run sermorelin, yet the controlled adult evidence is weak to negative, which keeps the score modest. GHRH at the class level can promote deep,…
TRT may improve energy and mood but can worsen sleep apnea in susceptible men. The Endocrine Society guideline lists untreated severe obstructive sleep apnea as a reason not to start therapy, so…
Sleep is one of MK-677's more consistent and pleasant effects, which earns it a high score. In young subjects, Copinschi 1997 showed roughly a 50 percent increase in deep stage-IV sleep and…
Sleep improvement may occur indirectly through pain reduction, fatigue improvement, or recovery effects. It is not a primary high-confidence HBOT endpoint.
Magnesium may support sleep onset and nighttime cramps in deficient users; sodium and potassium can reduce dehydration-linked wakeups. No strong evidence for broad sleep enhancement in replete users.
Weight loss may improve sleep apnea and reflux, but nausea, under-eating, and dysesthesia could disturb sleep in some users. No sleep-quality RCT endpoint justifies a higher score yet.
Any sleep benefit is likely mediated by exercise and recovery, not a direct BFR effect.
Some users report better sleep, but no dedicated sleep-quality RCT base.
Anxiety reduction may improve sleep onset in anxious users. There are no polysomnography or sleep-architecture trials, and the non-sedating profile means Selank should not be treated as a sleep drug.
Sleep data are weak. Yamaguchi 2024 studied metabolism and sleep in healthy middle-aged Japanese men, but the practical signal remains mixed, and late dosing can worsen insomnia.
Sleep quality is the headline claim and the reason most people buy DSIP, but the two cleanest independent double-blind PSG trials found the effect weak and of little clinical significance, per Bes…
No dedicated sleep evidence; the Leuven overload protocol used a pre-sleep dose for recovery, not for sleep quality itself.
No controlled sleep data. Any benefit would be an indirect magnesium effect at a small dose.
Sleep is the most consistently reported benefit and the main reason people stay on the stack, but it is not proven for CJC-1295 alone. The signal comes from the CJC plus ipamorelin…
Cain 2025 PLOS ONE meta-analysis (n=3,177) pooled signal favoring improved subjective sleep quality in non-clinical samples; effect size was modest but directionally positive. Robey 2013 polysomnography (n=11 male cyclists) showed evening post-exercise…
The parent improved slow-wave and REM sleep in a controlled trial. That is the most defensible inherited claim, but it was never shown for MK-777.
No C15:0 trial has measured sleep quality, actigraphy, polysomnography, insomnia scales, or sleep timing. Robinson 2024 (Robinson 2024) and Chooi 2024 TANGO did not include sleep as a primary or convincing secondary…
Nothing matches those filters.
Monthly out-of-pocket cost at the most accessible legitimate channel, at the dose the score was given for. 21 of 62 are not priced yet; those cells are left blank rather than guessed.
| Intervention | Monthly cost | At dose | How you get it |
|---|---|---|---|
| Magnesium | $10–$20 | 200-400 mg glycinate elemental | Over the counter |
| Taurine | $3–$10 | 1-3 g, 30-60 minutes before sleep | Over the counter |
| Glycine | $2–$3 | 3 g oral glycine | Over the counter |
| Tirzepatide | $299–$449 | 2.5 to 5 to 7.5 to 10 to 12.5 to 15 mg | Prescription |
| Infrared Sauna | $36–$73 | 55-60 degrees C, 20-30 min | Over the counter |
| Neurofeedback | Not priced yet | ||
| Melatonin | $3–$8 | 0.5 to 3 mg | Over the counter |
| Saffron | Not priced yet | ||
| Earthing | Not priced yet | Over the counter | |
| Red Light Therapy | $17–$43 | 10-20 min at 6-12 inches, full chest/face/back rotation | Over the counter |
| Zone 2 Cardio | Not priced yet | Over the counter | |
| L-Theanine | $3–$8 | 200 mg L-theanine + 100 mg caffeine | Over the counter |
| PEMF (Pulsed Electromagnetic Field Therapy) | $3–$117 | 20-30 min mat session | Over the counter |
| Vagus Nerve Stimulation | $4–$8 | 10-20 min auricular tVNS at comfortable perceptible intensity | Over the counter |
| Ashwagandha | $15–$30 | 300 mg KSM-66 with breakfast and 300 mg with dinner | Over the counter |
| Epitalon | $95–$1,100 | 5-10 mg/day subcutaneous | Grey market |
| HRV Biofeedback | $5 | 20 min/session at individual RF (4.5 to 6.5 bpm) | Over the counter |
| Semaglutide | $199–$349 | 0.25 mg weeks 1 to 4, 0.5 mg weeks 5 to 8, 1.0 mg weeks 9 to 12, 1.7 mg weeks 13 to 16, 2.4 mg week 17 onward | Prescription |
| Molecular Hydrogen | Not priced yet | ||
| Time-Restricted Eating | Not priced yet | ||
| Traditional Sauna (Finnish Dry-Heat) | $50 | 15 to 20 minutes at 80 to 100 C | Over the counter |
| Collagen Peptides | $8–$40 | 2.5-10 g hydrolyzed collagen peptides | Over the counter |
| Rapamycin | $15–$50 | 3 mg | Prescription |
| Methylene Blue | $13–$40 | 0.5-5 mg oral | Over the counter |
| Apigenin | $15–$35 | 25-50 mg pure apigenin 30-60 min before bed | Over the counter |
| Kava (Piper methysticum) | Not priced yet | ||
| Adaptogenic Mushrooms (Reishi, Cordyceps, Chaga) | $15–$40 | 1.5 to 1.8 g/day standardized extract | Over the counter |
| Norwegian 4×4 | Not priced yet | Over the counter | |
| Essential Amino Acids | Not priced yet | ||
| Vitamin D3 + K2 | Not priced yet | ||
| Phosphatidylserine | $20–$50 | 300 mg/day total, split as 100 mg three times daily or 300 mg once daily with food | Over the counter |
| Ketogenic Diet | $100 | Standard keto, 40-50 g total carbohydrate/day | Over the counter |
| Ca-AKG (Calcium Alpha-Ketoglutarate) | $15–$30 | 1 g/day generic Ca-AKG oral | Over the counter |
| CJC-1295 | $80–$200 | 1-2 mg subcutaneous | Grey market |
| Lion’s Mane | $20–$40 | 3 g/day fruiting body extract | Over the counter |
| Metformin | $4–$30 | 500 mg with dinner for 1 week, then 500 mg twice daily for 1 week, then increase by 500 mg/week toward 1000 mg twice daily as tolerated | Prescription |
| Tongkat Ali | $20–$40 | 200 mg/day Physta standardized extract | Over the counter |
| Full-Spectrum Hemp (CBD) | Not priced yet | ||
| Whole-Body Vibration | $50–$100 | 30 Hz, roughly 0.3g, 10-20 min standing | Over the counter |
| Ergothioneine | Not priced yet | ||
| Tesamorelin | $250–$500 | 2 mg subcutaneous daily in the evening | Prescription |
| Rucking (Weighted Walking) | Not priced yet | ||
| Bromantane (Ladasten) | $12–$30 | 30 mg | Grey market |
| GlyNAC (Glycine + N-Acetylcysteine) | $10–$30 | Glycine and NAC at ~100 mg/kg/day each | Over the counter |
| Sprinting (Sprint Interval Training) | Not priced yet | ||
| Sermorelin (GHRH 1-29) | $129–$250 | 100 mcg | Prescription |
| TRT (Testosterone Replacement Therapy) | $50–$300 | Clinician-selected formulation at the lowest dose likely to restore physiologic testosterone | Prescription |
| MK-677 (Ibutamoren) | $30–$60 | 10 to 12.5 mg | Grey market |
| Hyperbaric Oxygen Therapy | $3,000–$6,000 | 2.0 ATA for 90 minutes with air breaks | In clinic |
| Electrolytes | Not priced yet | ||
| Retatrutide | $130–$960 | 2 mg, then 4 mg, then 8 mg or 12 mg weekly depending on protocol and tolerability | Research use only |
| Blood-Flow Restriction Training | Not priced yet | ||
| Astaxanthin | Not priced yet | ||
| Selank | $30–$60 | 0.15% intranasal spray, roughly 1-3 sprays per nostril per day depending on actuation size | Grey market |
| NMN (Nicotinamide Mononucleotide) | $40–$100 | 500 mg/day oral | Over the counter |
| DSIP (Delta Sleep-Inducing Peptide) | Not priced yet | ||
| Exogenous Ketones | $38–$300 | Ester 10 to 25 g BHB | Over the counter |
| Quinton Marine Plasma (Seawater Minerals) | Not priced yet | ||
| CJC-1295 No DAC (Mod GRF 1-29) | $30–$55 | 100 mcg | Grey market |
| Cold Plunge | Not priced yet | Over the counter | |
| MK-777 (Acetamoren) | Not priced yet | ||
| C15 (Pentadecanoic Acid) | $40–$50 | 200 mg/day | Over the counter |
Head-to-head reports and category rankings that name a winner on this use case.
Magnesium leads melatonin-free sleep aids at 8.5–9.0/10, with glycine and taurine tied close behind at 8.5–9.0/10. All three skip the melatonin pathway entirely, useful if grogginess, tolerance, or…
This page ranks by the live Body Composition subrating, fat loss and body composition, not the overall BioHarmony score. Tesamorelin leads at 7.5–8.0/10, and it also carries the…
Melatonin, dosed low. It scores 7.5–8.0/10 against apigenin's 5.5–6.0/10 and wins the sleep rows outright. The morning hangover apigenin markets against comes from taking too much, not from…
Both score anxiety 7.5–8.0/10, so the tie-breaker is time. L-theanine works in about an hour and you take it when you need it. Ashwagandha takes eight weeks and…
Bromantane, for anything you plan to repeat. It scores 7.0–7.5/10 against phenylpiracetam's 5.5–6.0/10 and wins every shared use case that is not a floor tie: energy 6.2/10 to…
These two get sold as the same thing, a scoop for gut and skin, and they share almost no mechanism. Colostrum is a gut and immune product: gut…
CoQ10 scores 7.0–7.5/10 and methylene blue 6.0–6.5/10, yet methylene blue wins eleven of the seventeen shared use cases. The overall gap is risk, not effect. Methylene blue inhibits…
Neither, yet. Both have zero human trials, zero human pharmacokinetics and research-only access. PE-22-28 scores 4.5–5.0/10 and dihexa 4.0–4.5/10, and the gap is entirely safety: dihexa potentiates the…
On weight loss they tie, and neither is a drug you can legitimately buy. Both score 7.5/10 for body composition, and both are investigational Lilly molecules with phase…
Epitalon, if sleep is the question. It scores sleep quality 6.5–7.0/10 against pinealon's 1.5–2.0/10, because it acts on the pineal gland and melatonin output while pinealon is a…
Magnesium glycinate is magnesium bound to glycine, so if you take it you already take both. That kills the question for sleep. The real decision: magnesium scores higher…
Lion's Mane scores 7.0–7.5/10 and the reishi, cordyceps and chaga blend category scores 5.0–5.5/10. If cognition is the goal, buy the one species: lion's mane takes cognition-focus 7.0/10…
Magnesium, at 8.5–9.0 out of 10 for better sleep. Mah 2021 anchors the most relevant signal.
Of the top-scoring options, Glycine is the least expensive at about $2 a month, scoring 8.5–9.0 out of 10 for better sleep.
C15 (Pentadecanoic Acid) scores 3.0–3.5 out of 10 for better sleep but only 3.0–3.5 overall, landing in the caution tier once safety, side effects, cost and effort are counted.
62 of the 125 interventions evaluated for better sleep score 3.0 out of 10 or better, which is the cut-off for appearing on this page.
