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
15 claimsAshwagandha 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.
Ashwagandha root extract improves cognitive performance and sleep quality in children aged 6-12 years
An 8-week randomized, double-blind, placebo-controlled trial in 85 children (73 completers) found that Ashwagandha root extract (ARE) gummies (150 mg twice daily) significantly improved speed of information processing, delayed word recall, Stroop task accuracy, Corsi block span, and choice reaction time accuracy compared to placebo. Parent-reported sleep quality also improved on the Sleep Disturbance Scale for Children (SDSC), with no significant adverse events.
Shatavari root extract combined with Ashwagandha improves sexual arousal, lubrication, orgasm, and total FSFI scores in women with sexual health concerns.
In an 8-week randomized controlled trial of 135 women, the combination of Shatavari and Ashwagandha root extracts (SHT-ARE) significantly improved Female Sexual Function Index (FSFI) scores for arousal (P=0.041), lubrication (P=0.027), orgasm (P=0.031), and total FSFI (P=0.005) compared to placebo. Shatavari alone improved only total FSFI (P=0.025) and satisfaction (P<0.0001). The SHT-ARE group also showed reduced sexual distress (FSDS, P<0.0001) and increased happiness (OHQ, P<0.0001).
Ashwagandha root extract improves sleep quality in pregnant women
In a 12-week RCT, Ashwagandha root extract (ARE) 300 mg twice daily plus standard care significantly improved subjective sleep quality at all visits (p=0.036), sleep duration at weeks 8 and 12 (p<0.001), and sleep disturbances at week 12 (p=0.028) compared to standard care alone in pregnant women in their second trimester. No adverse events were reported.
Ashwagandha root extract sustained-release (AshwaSR) 150 mg and 300 mg capsules reduce perceived stress and improve sleep quality in healthy stressed adults.
In a randomized, double-blind, placebo-controlled trial, healthy adults with moderate stress (Perceived Stress Scale score 14-26) taking AshwaSR 150 mg or 300 mg daily for 60 days showed significant reductions in perceived stress (38.6% and 41.6% reduction, respectively) and significant improvements in sleep quality compared to placebo. Serum cortisol was significantly reduced only in the 300 mg group.
Ashwagandha root extract improves ADHD symptoms and executive functioning in children and adolescents with mild ADHD
In a randomized, double-blind, placebo-controlled trial, 58 children and adolescents with mild ADHD received either 150 mg of ashwagandha root extract or placebo twice daily for 56 days. At Day 56, the ashwagandha group showed significantly lower ADHD-RS-IV total, inattention, and hyperactivity-impulsivity scores compared to placebo (P < 0.001), along with significant improvements in executive functioning (BRIEF-2) and patient-reported outcomes (PROMIS sleep disturbance and anxiety). No serious adverse events were reported.
Shatavari root extract combined with Ashwagandha improves female sexual function, mood, and happiness in women with sexual health concerns.
In an 8-week RCT with 135 women, the combination of Shatavari and Ashwagandha (SHT-ARE) significantly improved total FSFI scores (P=0.005), arousal (P=0.041), lubrication (P=0.027), and orgasm (P=0.031) compared to placebo. The SHT-ARE group also showed reduced sexual distress (FSDS, P<0.0001), improved happiness (OHQ, P<0.0001), and reduced mood disturbances (POMS, P<0.0001).
Ashwagandha root extract improves sleep quality and reduces perceived stress in pregnant women
In a 12-week RCT of 70 pregnant women in their second trimester, Ashwagandha root extract (ARE) 300 mg twice daily plus standard care significantly improved subjective sleep quality at all visits (p=0.036), sleep duration at weeks 8 and 12 (p<0.001), and sleep disturbances at week 12 (p=0.028) compared to standard care alone. Perceived stress was also significantly reduced with ARE (-10.50 vs. -5.35; p<0.001).
Multi-herb formula (VL-G-A57) and ashwagandha (VL-G-E12) improve sleep quality in stressed adults
In a 60-day RCT, both VL-G-A57 (Rhodiola, holy basil, Schisandra chinensis) and VL-G-E12 (full-spectrum ashwagandha) significantly improved sleep quality as measured by PSQI compared to placebo (VL-G-A57: p=0.0008; VL-G-E12: p<0.0001). Restorative sleep also improved significantly in both groups (p<0.0001).
Multi-herb formula (VL-G-A57) and full-spectrum ashwagandha (VL-G-E12) improve sleep quality in stressed adults
In a 60-day randomized, double-blind, placebo-controlled trial, both VL-G-A57 (Rhodiola, holy basil, Schisandra chinensis) and VL-G-E12 (ashwagandha) significantly improved sleep quality as measured by the Pittsburgh Sleep Quality Index (PSQI) compared to placebo. VL-G-A57 showed p=0.0008 and VL-G-E12 showed p<0.0001 for PSQI improvement, with corresponding improvements in restorative sleep (RSQ-W, p<0.0001 for both).
Ashwagandha root extract improves sleep quality in children aged 6-12 years
In a randomized, double-blind, placebo-controlled trial, 73 children aged 6-12 years completed an 8-week supplementation with Ashwagandha root extract (ARE) gummies (150 mg twice daily) or placebo. Parent-reported sleep quality, measured by the Sleep Disturbance Scale for Children (SDSC), significantly improved in the ARE group (p = 0.035).
Shatavari root extract combined with Ashwagandha root extract improves sexual arousal, lubrication, orgasm, and total Female Sexual Function Index scores in women.
In an 8-week randomized, double-blind, placebo-controlled trial with 135 women, the combination of Shatavari and Ashwagandha root extracts (SHT-ARE) significantly improved FSFI Arousal (P = 0.041), Lubrication (P = 0.027), Orgasm (P = 0.031), and Total FSFI (P = 0.005) scores compared to placebo. The SHT-ARE group also showed reduced sexual distress (FSDS, P < 0.0001), increased happiness (OHQ, P < 0.0001), and improved mood (POMS, P < 0.0001) versus placebo.
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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