Every ingredient on this site carries a grade for how strong the human evidence actually is — and we say so plainly when there isn't any.
Shortens time to fall asleep by roughly seven minutes on average — real, replicated, and much smaller than the packaging implies. It shifts timing rather than sedating.
The effect is clearest in people whose intake is genuinely low. In those with adequate intake, the trials mostly show nothing — an honest result that rarely makes it onto a label.
A handful of small trials found faster sleep onset and better next-day ratings, plausibly through a drop in core temperature. Small, consistent, not yet repeated at scale.
Trials consistently report calmer subjective ratings; objective sleep measures move much less. That gap is the whole story.
Eleven ingredients, two that hold up, and a gap between studied dose and sold dose that nobody puts on the label.
What changed in the evidence, what got downgraded, and what quietly turned out to be nothing.