Turns out the Sandman might want to update his formula. Instead of sprinkling magic dust in your eyes, he could be scooping creatine. It’s best known for boosting strength and power, but according to “Can Creatine Improve Sleep Quality? What a New Study Suggests,” it could also play a role in how well you rest. In a small randomized controlled trial, 14 physically active men took either 20 grams of creatine monohydrate per day or a placebo for seven days. Creatine improved subjective sleep quality and was associated with an earlier bedtime, though it didn’t change objective metrics like total sleep time or sleep efficiency. Participants didn’t sleep longer, but they felt like they slept better. The study also found improvements in cognitive performance and high-intensity exercise output, suggesting creatine may help blunt the negative effects of poor sleep. If supplements aren’t your style, you might consider reaching for tart cherries instead. “Love at First Bite: The Science Behind Tart Cherry Benefits” highlights that tart cherries naturally contain melatonin, the hormone that helps regulate your sleep-wake cycle. A systematic review from Food Science & Nutrition found that three of seven interventional studies reported significant improvements in sleep indicators such as duration, efficiency, or onset time, and three studies reported an increase in melatonin levels after tart cherry consumption. The review notes that the evidence is still limited, so consider these promising leads rather than proven fixes.

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