1155 sleep evidence claims,
each scored for scientific confidence
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Representative claims people are checking:
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 claimsWithania somnifera improves anxiety symptoms in individuals with mental disorders
This systematic review and meta-analysis of 14 RCTs found that Withania somnifera significantly reduced anxiety symptoms compared to controls, with an outlier-corrected standardized mean difference of -1.13 (95% CI: -1.65 to -0.60). The effect was confirmed using Bayesian analysis for anxiety, but not for depression. The median dose was 600 mg/day over 8 weeks.
Withania somnifera (Ashwagandha) reduces perceived stress and improves sleep quality compared to placebo
The systematic review found that Withania somnifera (Ashwagandha) showed beneficial signals for stress and sleep outcomes based on controlled human studies. Meta-analysis was feasible for this node versus placebo on perceived stress and sleep quality, though confidence in effect magnitude is limited by heterogeneity and small-study effects.
Withania somnifera (Ashwagandha) improves anxiety symptoms in individuals with mental disorders
A systematic review and meta-analysis of 14 RCTs (360 treated, 353 controls) found that Withania somnifera significantly reduced anxiety symptoms (outlier-corrected SMD: -1.13, 95% CI: -1.65 to -0.60) compared to controls. The effect was confirmed using Bayesian analysis for anxiety but not for depression. No significant differences in safety or tolerability were found.
Plant-derived compounds, including phenylpropanoids, tetracyclic triterpenoids, and lignans, improve sleep patterns in stressed individuals
This review reports that recent clinical trial data confirm the efficacy of plant-derived compounds in managing stress symptoms, including improvement in sleep patterns. The review highlights adaptogenic herbs such as Withania somnifera (ashwagandha) for enhancing stress resilience and quality of life.
Standardized ashwagandha extracts improve sleep quality in adults with stress-related sleep complaints
Clinical trials with standardized ashwagandha extracts have shown reductions in stress-related biomarkers and improvements in sleep quality. The review notes improvements in sleep parameters, though specific effect sizes are not provided in the abstract.
Withania somnifera (ashwagandha) improves sleep patterns and stress resilience in adults with stress-related symptoms
This review highlights that adaptogenic herbs like Withania somnifera (ashwagandha) show consistent efficacy in enhancing stress resilience and improving quality of life, including improvement in sleep patterns. Clinical trial data confirm the role of plant-derived compounds in modulating cortisol levels and reducing anxiety, with ashwagandha being a key example.
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.
Nutraceuticals such as valerian, chamomile, and ashwagandha improve sleep quality in individuals with sleep disorders
This review paper reports that nutraceuticals including Artemisia annua, valerian, rosemary, jujube, passionflower, lemon balm, ashwagandha, kava-kava, lavender, and chamomile have shown remarkable benefits in the therapy of sleep disorders. These remedies modulate neurotransmitter and hormonal pathways within sleep circuits and enhance sleep quality by alleviating stress, inflammation, and oxidative stress. The paper is a narrative review summarizing clinical studies that validated the efficacy of natural sleep aids.
Standardized ashwagandha extracts improve sleep quality in clinical trials
Clinical trials with standardized ashwagandha extracts have shown improvements in sleep quality and mood parameters, along with reductions in stress-related biomarkers. The review highlights these effects as part of ashwagandha's adaptogenic and neuroimmune regulatory properties.
Plant-derived compounds, particularly phenylpropanoids, improve sleep patterns in stressed individuals
This review reports that recent clinical trial data confirm the efficacy of plant-derived compounds (phenylpropanoids, tetracyclic triterpenoids, lignans) in managing stress symptoms, including improvement in sleep patterns. Adaptogenic herbs like Withania somnifera (ashwagandha) show consistent efficacy in enhancing stress resilience and quality of life.
Ashwagandha 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.
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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