1155 sleep evidence claims,
each scored for scientific confidence
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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
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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.
Baduanjin exercise improves sleep quality in older adults
A systematic review and meta-analysis of 18 randomized controlled trials with 1,527 participants found that Baduanjin significantly improved sleep quality (MD = -2.81, 95% CI: -3.38 to -2.24, p < 0.001). The intervention also reduced depressive symptoms and improved quality of life, body composition, and handgrip strength.
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.
Evidence Explorer
37 claimsAshwagandha improves sleep quality in older adults
The review reports that clinical trials have consistently shown Ashwagandha's efficacy in improving sleep quality in older adults. This is part of its broader geroprotective benefits, including enhanced muscle strength, cardiorespiratory fitness, and cognitive function.
Withania somnifera preparations may influence stress-related and sleep-related outcomes
This narrative review of literature from 2015 to 2026 suggests that Withania somnifera (Ashwagandha) preparations may affect stress and sleep outcomes, based on preclinical and human studies. However, heterogeneity in extract composition and study design limits firm conclusions, and the overall strength of evidence varies across indications and products.
Ashwagandha supplementation improves athletic performance and recovery by increasing endurance, strength, and hypertrophy while reducing cortisol levels and anxiety
Studies indicate that ashwagandha dosages of 330-1000 mg daily increase endurance and facilitate quicker recoveries. A twice-daily dose of 300 mg combined with weight training increases muscular strength and hypertrophy, and the supplement is believed to regulate cortisol levels and relieve anxiety and insomnia.
Ashwagandha extract improves sleep quality in adults with stress-related sleep complaints
Clinical trials with standardized ashwagandha extracts have shown reductions in stress-related biomarkers along with improvements in sleep quality. The review highlights that ashwagandha's effects on sleep are mediated through modulation of the HPA axis and GABAergic signaling.
Nutraceuticals such as Artemisia annua, valerian, rosemary, jujube, passionflower, lemon balm, ashwagandha, kava-kava, lavender, and chamomile improve sleep quality and duration in individuals with sleep disorders.
This review paper summarizes evidence that various nutraceuticals (herbal and dietary supplements) have remarkable benefits in treating sleep disorders. These remedies modulate neurotransmitter and hormonal pathways in sleep circuits and indirectly improve sleep by alleviating stress, inflammation, and oxidative stress. The paper notes that conventional sleep medications are habit-forming with withdrawal effects, making nutraceuticals a non-toxic, non-habit-forming alternative.
Ashwagandha root powder and extracts improve sleep and reduce anxiety in humans
Ashwagandha (Withania somnifera L.) has been used in Ayurvedic medicine to improve sleep and anxiety, with recent scientific investigations showing promise for relief from insomnia and stress. The review notes that millions of people take ashwagandha daily with very few reported side effects, suggesting safety.
Ashwagandha supplementation at 330-1000 mg daily increases endurance and facilitates quicker recoveries in athletes
The narrative review reports that ashwagandha dosages of 330-1000 mg daily increase endurance and speed recovery, with a twice-daily dose of 300 mg combined with weight training enhancing muscular strength and hypertrophy. Typical dosage in sports is approximately 600 mg/day, with lower doses for less active individuals.
Ashwagandha supplementation increases endurance and facilitates quicker recoveries in athletes
Studies suggest that Ashwagandha dosages of 330-1000 mg daily increase endurance and facilitate quicker recoveries. A twice daily dose of 300 mg in combination with weight training increases muscular strength and hypertrophy. Typical dosage in the sporting field is approximately 600 mg/day.
Standardized ashwagandha extracts improve sleep quality in stressed adults
Clinical trials with standardized ashwagandha extracts have shown reductions in stress-related biomarkers and improvements in sleep quality. The review highlights these effects as part of ashwagandha's adaptogenic and neuroimmune regulatory properties.
Withania somnifera preparations may influence sleep-related outcomes in humans
The review summarizes evidence from preclinical and human studies suggesting that Withania somnifera (Ashwagandha) preparations may affect stress-related and sleep-related outcomes. However, heterogeneity in extract composition and study design limits firm conclusions, and the overall strength of evidence varies across indications and products.
Ashwagandha improves sleep quality in adults
Ashwagandha (Withania somnifera) is reported to improve sleep quality, as part of its adaptogenic and stress-reducing effects. The narrative review highlights its efficacy in mitigating stress-related markers and enhancing sleep, though specific numerical data are not provided in the abstract.
Ayurvedic Vata-pacifying and Rasayana interventions improve visual acuity and anatomical resolution in CSR patients with Vata Prakriti
Three CSR patients (two males aged 65 and 46, one female aged 40) with confirmed Vata Prakriti received a standardized Ayurvedic regimen including Ashwagandha, Punarnavadi Kashaya, Tiktaka Ghrita, Kalyanaka Ghrita, Triphala Churna, and local ocular therapies. All three showed marked improvement in visual acuity and complete anatomical resolution of macular fluid on OCT within 4-17 months, with no recurrence over 1 year follow-up.
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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