Table 2.
Sleep changes following complementary interventions.
| Study | Type- Dosage | Consumption time | Effect |
|---|---|---|---|
| Pires, 2001 [169] | Exogenous melatonin (0.3 mg or 1 mg) | 6:00 p.m. | ↑SOL |
| Porter, 1981 [154] | Carbohydrate (47 g–130 g) | 45 min before bedtime | ↓light sleep- ↑ REM |
| Afaghi, 2007 [149] | Carbohydrates with a high glycemic index (GI). | 4 h pre-bed | ↓SOL |
| Hudson, 2005 [167] | oily pumpkin seed powder (25 g)- dextrose(25 g)-medicinal tryptophan(250 mgr) | – | ↑SE _ ↓ WASO |
| Markus, 2005 [170] | Contains milkshakes Lactalbumin (20 g) |
Evening snack | ↓ morning Sleepiness |
| Rondanelli, 2011 [168] | food-based supplement (5 mg melatonin, 225 mg magnesium and 11.25 mg zinc) | – | ↑TST |
| Leonardo-Mendonca, 2015 [163] | Melatonin (100 mg) | Before starting sleep for 4 weeks | ↑ sleep quality |
| Lopez-Flores, 2018 [171] | Melatonin (10 mg) | 30 min pre-sleep | ↑sleep quality |
| Meolie, 2005 [172] | Magnesium oral supplement | Eight weeks 1 h before bedtime | ↑sleep quality- ↑ TST |
SE: sleep efficiency, SOL: sleep onset latency, TST: total sleep time, ↑ increase, ↓ decrease.