1155 sleep evidence claims,
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Tart cherry juice (240ml twice daily) increases total sleep time by approximately 84 minutes and improves sleep efficiency in older adults with insomnia. The effect is attributed to natural melatonin content and procyanidins.
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All topics →Ambien, Xanax, Lunesta… and the natural stacks people use instead
Side-by-side comparisons for "[drug] + natural alternative" searches.
Trending Evidence
View all →Melatonin reduces sleep onset latency by approximately 7 minutes in adults with primary sleep disorders
A comprehensive meta-analysis of 19 RCTs (1,683 participants) found melatonin reduces sleep latency by ~7 minutes and increases total sleep time by ~8 minutes. Effects are more pronounced in older adults and those with circadian rhythm disruptions.
Low-dose melatonin (0.5mg) effectively shifts circadian rhythm for jet lag, shift work, and delayed sleep phase syndrome
Melatonin is the most potent chronobiotic available. Administered 5 hours before dim-light melatonin onset (DLMO), even low doses (0.5mg) produce a 1-2 hour phase advance. This makes it effective for jet lag, shift work adaptation, and delayed sleep phase syndrome. Timing is more critical than dose.
Glycine reduces sleep latency in human RCTs
Glycine (3g before bed) significantly reduces sleep onset latency and improves subjective sleep quality in healthy adults. Evidence from 3 human RCTs shows consistent effects, with the mechanism involving NMDA receptor modulation and thermoregulation.
Moderate-intensity aerobic exercise (150 min/week) significantly improves sleep quality in adults with chronic insomnia
A 4-week RCT found 150 min/week of moderate aerobic exercise significantly improved PSQI scores and objective sleep measures in adults with chronic insomnia. Exercise is recommended as a first-line behavioral intervention for insomnia.
Glycine improves overall sleep quality and reduces daytime sleepiness
Beyond reducing sleep latency, glycine (3g before bed) improves PSG-measured sleep quality including increased REM sleep and reduced nocturnal awakenings. Daytime sleepiness and fatigue are also significantly reduced the following morning.
Ashwagandha root extract (300mg BID) significantly improves sleep quality and reduces sleep onset latency in adults with insomnia
A well-designed 8-week RCT (n=138) found ashwagandha root extract significantly improved PSQI scores, reduced sleep onset latency, and improved sleep efficiency. Benefits were most pronounced in adults with insomnia and anxiety.
Fresh Evidence
Recently added, highest-rated claims
Post-stroke sleep disturbance/insomnia is associated with female sex, anxiety, depression, and heart disease in stroke survivors
This meta-analysis of 13 studies (6,109 stroke survivors) found that female patients and those with anxiety, depression, or heart disease had significantly higher odds of post-stroke sleep disturbance/insomnia. Sleep disturbance/insomnia was more pronounced during follow-up beyond 3 months post-stroke.
DISCOVER, a brief CBT-based self-referral workshop, improves depression and anxiety outcomes in adolescents with clinical-level depression at 12 and 18 months follow-up.
In a secondary analysis of the BESST cluster RCT, adolescents with clinical-level depression who received DISCOVER had significantly higher odds of achieving normal-range symptoms at 12 months (RRR=3.12, 95% CI: 1.48-15.97, p=0.006) and 18 months (RRR=2.63, 95% CI: 1.11-6.24, p=0.029) compared to treatment-as-usual. Small-to-moderate effects were maintained for depression (d=0.44 at 12 months, d=0.30 at 18 months) and anxiety (d=0.38 at 12 months, d=0.30 at 18 months).
Correction notice for the article on Baduanjin exercise effects on sleep quality, depressive symptoms, quality of life, and body composition in older adults.
This paper is a correction notice for a previously published systematic review and meta-analysis (DOI: 10.3389/fpubh.2026.1882039). It does not present new findings but corrects errors in the original article. The original article reported that Baduanjin exercise improved sleep quality, depressive symptoms, quality of life, and body composition in older adults.
Testosterone therapy randomized controlled trials exhibit suboptimal reporting of adverse events, including polycythemia, gynecomastia, major adverse cardiovascular events, and obstructive sleep apnea
A critical analysis of 30 testosterone therapy (TTh) randomized controlled trials found highly heterogeneous and suboptimal reporting of adverse events. Only 83% measured hematocrit levels, 23% reported baseline values, 17% reported gynecomastia, 20% reported MACE, and 33% mentioned OSA, with few reporting incidence rates. This underscores the need for standardization in TTh trials.
Mirogabalin is non-inferior or superior to pregabalin in reducing pain in Asian patients with fibromyalgia
This is a protocol for a prospective, multicentre, randomised, open-label, blinded endpoint (PROBE) trial comparing mirogabalin with pregabalin in 674 adult fibromyalgia patients with moderate-to-severe pain. The primary outcome is the proportion of patients achieving at least 50% pain reduction at 12 weeks. The study aims to provide evidence on mirogabalin's efficacy and safety in an Asian fibromyalgia population, where direct comparisons are lacking.
Essential oil-herbal sachet intervention improves sleep quality and reduces anxiety in maintenance hemodialysis patients
In a single-center randomized trial, 88 maintenance hemodialysis patients with poor sleep (PSQI >7) were randomized to usual care or usual care plus an essential oil-herbal sachet intervention. At 3 months, the intervention group had significantly lower PSQI scores (7.8 ± 2.6 vs 13.8 ± 2.5; adjusted β = -5.37, 95% CI -6.29 to -4.45, p < 0.001) and lower HADS-A anxiety scores (9.2 ± 2.1 vs 11.8 ± 2.4; adjusted β = -2.61, 95% CI -3.26 to -1.96, p < 0.001). Sleep response occurred in 77.3% of intervention vs 31.8% of control, and anxiety response in 68.2% vs 29.5%.
Evidence Explorer
22 claimsGlycine reduces sleep latency in human RCTs
Glycine (3g before bed) significantly reduces sleep onset latency and improves subjective sleep quality in healthy adults. Evidence from 3 human RCTs shows consistent effects, with the mechanism involving NMDA receptor modulation and thermoregulation.
Glycine improves overall sleep quality and reduces daytime sleepiness
Beyond reducing sleep latency, glycine (3g before bed) improves PSG-measured sleep quality including increased REM sleep and reduced nocturnal awakenings. Daytime sleepiness and fatigue are also significantly reduced the following morning.
L-theanine improves subjective sleep quality and reduces anxiety without causing drowsiness
L-theanine (200mg daily) improves subjective sleep quality and reduces anxiety in adults with high anxiety levels. Unlike many sleep aids, it does not cause daytime drowsiness and promotes relaxation via alpha-wave enhancement.
L-theanine supplementation improves subjective sleep quality, reduces sleep onset latency, and decreases daytime dysfunction.
A systematic review and meta-analysis of 19 RCTs (N=897 participants) found that L-theanine significantly improved subjective sleep onset latency (SMD=0.15, 95% CI [0.01, 0.29], p=0.04), subjective daytime dysfunction (SMD=0.33, 95% CI [0.16, 0.49], p<0.001), and overall subjective sleep quality score (SMD=0.43, 95% CI [0.04, 0.83], p=0.03). The findings suggest potential use for managing sleep disturbances, but further research is needed on pure L-theanine and optimal dosing.
L-theanine supplementation significantly improves subjective sleep quality, sleep onset latency, and daytime dysfunction.
This systematic review and meta-analysis of 19 RCTs (N=897) found that L-theanine significantly improved subjective sleep onset latency (SMD=0.15, 95% CI [0.01, 0.29], p=0.04), subjective daytime dysfunction (SMD=0.33, 95% CI [0.16, 0.49], p<0.001), and overall subjective sleep quality score (SMD=0.43, 95% CI [0.04, 0.83], p=0.03). The findings suggest potential use for managing sleep disturbances, but further research is needed on pure L-theanine and optimal dosing.
Theanine plus caffeine improves cognitive and mood outcomes in healthy participants
This meta-analysis of 15 RCTs found small-to-moderate benefits of theanine plus caffeine over placebo on cognition and mood outcomes, including choice reaction time (SMD -0.48 at 1 hour) and digit vigilance task accuracy (SMD 0.20 at 2 hours). Theanine alone also showed a small-to-moderate benefit on choice reaction time (SMD -0.35 at 1 hour). However, confidence intervals were wide, indicating uncertainty in effect magnitude.
Chamomile and L-theanine beverage reduces menstrual pain and improves mood and sleep quality in young women with primary dysmenorrhea
A randomized, double-blind, placebo-controlled study found that daily consumption of a chamomile and L-theanine beverage (CTT) for five days around menstruation significantly reduced pain intensity by 57.17% (VAS) and 55.46% (NRS) compared to baseline. The intervention also significantly decreased severity of lower abdominal pain, back pain, depression, irritability, and daytime dysfunction by 31-56% in young women with primary dysmenorrhea.
Walnut peptide and theanine combination (WPT) improves chronic stress-induced sleep disorders by restoring slow-wave sleep duration and quality in adults with poor sleep quality.
In an 8-week randomized, placebo-controlled human trial, WPT restored sleep duration and improved subjective sleep quality scores (PSQI ≥ 7). Mechanistically, WPT reduced serum corticosterone levels and increased GABA and tryptophan in CUMS mice, indicating HPA axis regulation and neurotransmitter modulation.
A novel nutritional blend of tryptophan, glycine, magnesium, tart cherry powder, and l-theanine reduces sleep onset latency and increases total sleep time and efficiency in healthy adults.
In a randomized, double-blind crossover study with 16 healthy adults, a nutritional blend reduced sleep onset latency by 24 ± 25 minutes (P=0.002), increased total sleep time by 22 ± 32 minutes (P=0.01), and improved sleep efficiency by 2.4% ± 3.9% (P=0.03), while also reducing morning sleepiness (P=0.02). The effects may be mediated by upregulation of key metabolites like 6-sulfatoxymelatonin, D-serine, and L-glutamic acid.
Green tea and its bioactive compounds (EGCG, L-theanine) may improve mood disorder symptomology, particularly symptoms of depression, but no evidence supports effects on BDNF.
A systematic review of 13 RCTs found that green tea, green tea extract, L-theanine, or EGCG improved depressive symptoms in 4 studies, anxiety in 6, stress in 5, and sleep in 1. No studies reported statistically significant effects on brain-derived neurotrophic factor (BDNF).
L-theanine improves sleep quality and reduces stress markers in individuals with mild to moderate sleep disturbances
This study protocol describes a randomized, double-blind, placebo-controlled trial evaluating the effects of L-theanine (100mg, 200mg, 400mg) on sleep and stress markers in 60 healthy adults aged 18-65 with mild to moderate sleep disturbances. The primary outcomes are changes in objective and subjective sleep quality parameters and secondary outcomes include biochemical, physiological, and subjective stress markers after a 14-day intervention. The trial aims to determine the optimal dose of L-theanine for improving sleep and stress.
Walnut peptide and theanine combination (WPT) improves sleep disorders in adults with poor sleep quality
In an 8-week randomized, placebo-controlled human trial, WPT restored sleep duration and improved subjective sleep quality scores as assessed by the Pittsburgh Sleep Quality Index (PSQI) in adults with PSQI ≥ 7. The intervention also reduced waking activity in zebrafish and restored slow-wave sleep duration and delta wave power density in CUMS mice, while lowering serum corticosterone and increasing GABA and tryptophan levels.
Newest Studies
All →Efficacy and safety of mirogabalin in patients with fibromyalgia: protocol for a multicentre, Prospective, Randomised, Open-label, Blinded Endpoint (PROBE) study.
BMJ open, 2026 · observational
Essential Oil-herbal Sachet Intervention for Sleep Quality and Anxiety in Maintenance Hemodialysis: A Single-center Randomized Trial.
Journal of visualized experiments : JoVE, 2026 · observational
The Association Between Physical Exercise and Sleep Quality Among Junior Middle School Students: The Mediating Role of Social Support and the Moderating Role of Mindfulness.
The Journal of genetic psychology, 2026 · observational
The relation between physical activity and cardiac autonomic dysfunction in patients with chronic obstructive pulmonary disease.
PloS one, 2026 · observational
Recently Updated
All →Insomnia induces intestinal microbiota disorder, and artificial interventions targeting gut microbiota can improve sleep.
This narrative review summarizes evidence that insomnia can disrupt intestinal microbiota by activating immune responses, the HPA axis, and neuroendocrine systems, while gut microbiota can exacerbate insomnia via neurotransmitter and inflammatory factor release. Artificial interventions such as probiotics, traditional Chinese medicine, fecal microbiota transplantation, diet, and exercise may improve sleep by affecting neurotransmitter and microbial metabolite release.
Melissa officinalis Phytosome (MOP) improves sleep quality in adults with mild insomnia
In a double-blind, placebo-controlled crossover study, MOP significantly reduced Insomnia Severity Index (ISI) scores by an average of 2.9 points compared to placebo (6.8 ± 4.1 vs 9.7 ± 3.7, p=0.003). Slow-wave sleep (SWS) duration increased by 15%, REM sleep decreased by 10%, and 87% of treated participants reported improved sleep quality versus 30% in the placebo group (χ²=21.01, p=0.0003).
Gut microbiota taxa are causally associated with insomnia risk in European ancestry individuals
A Mendelian randomization study identified that Enterorhabdus, Family XIII AD3011 group, Paraprevotella, and Lachnospiraceae UCG004 increase insomnia risk, while Coprococcus1, Coprobacter, Desulfovibrio, Flavonifractor, Olsenella, Odoribacter, and Oscillibacter decrease risk. For specific insomnia phenotypes, Eisenbergiella increased risk of trouble falling asleep, while Haemophilus and Eubacterium brachy group reduced it; Family XIII UCG001, Lachnospiraceae FCS020 group, and Olsenella increased risk of waking too early, while Eubacterium brachy group and Victivallis reduced it.
Six hub herb pairs (Radix Astragali-Radix et Rhizoma Ginseng, Rhizoma Chuanxiong-Radix Glycyrrhizae, Seman Platycladi-Semen Ziziphi Spinosae, Pericarpium Citri Reticulatae-Radix Glycyrrhizae, Radix Polygalae-Semen Ziziphi Spinosae, Radix Astragali-Semen Ziziphi Spinosae) may treat insomnia via the cAMP signaling pathway synergistically with HIF-1, prolactin, chemical carcinogenesis receptor activation, and PI3K-Akt signaling pathways.
This study analyzed 104 TCM prescriptions for insomnia using data mining, network pharmacology, and molecular docking. Six hub herb pairs were identified, and network pharmacology suggested they may act through the cAMP signaling pathway in synergy with four other pathways, with molecular docking showing good binding affinity between active ingredients and hub targets.
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