It decreases the score. It doesn't increase the score. An increase would be harmful. The beta is negative. The abstract is wrong.
It is not worthless. For good sleep, potassium levels have to be adequate. Once one improves the level, one can move on to other factors.
As for what works for me, avoiding caffeine after 12 pm helps, as does sunlight exposure in the daytime.
With regard to a supplement stack, these help: collagen hydrolysate 12g, magnesium citrate, calcium, B6 as P5P, melatonin 4 mg, L-theanine 100-200 mg, and various sleep promoting herbs.
Ensure your BP is optimal, well below 120/80 for most people under 70.
Uncorrected acid reflux too worsens sleep, but avoiding consumption in the last three hours and also famotidine help.
The P5P form harms less if in excess. This is in contrast to the default form which is pyridoxine. I have found 20 mg of P5P twice daily to be quite useful for keeping stress spikes in check.
Regarding melatonin, newer data up to 2024 in https://pubmed.ncbi.nlm.nih.gov/38888087/ confirms that 4 mg is an optimal dose for sleep. For a discussion, search for this article on r/FoodNerds.
It is not worthless. For good sleep, potassium levels have to be adequate. Once one improves the level, one can move on to other factors.
As for what works for me, avoiding caffeine after 12 pm helps, as does sunlight exposure in the daytime.
With regard to a supplement stack, these help: collagen hydrolysate 12g, magnesium citrate, calcium, B6 as P5P, melatonin 4 mg, L-theanine 100-200 mg, and various sleep promoting herbs.
Ensure your BP is optimal, well below 120/80 for most people under 70.
Uncorrected acid reflux too worsens sleep, but avoiding consumption in the last three hours and also famotidine help.