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
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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.
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
75 claimsAshwagandha root extract and melatonin combination therapy improves sleep quality in adults with sleep disturbances
In a randomized, double-blind, placebo-controlled trial of 200 adults aged 18-50 years, an 8-week combination of Ashwagandha root extract (600 mg/day) and melatonin (3 mg/day) significantly reduced sleep onset latency (SOL) and improved total sleep time (TST), wake after sleep onset (WASO), and sleep efficiency (SE) compared to placebo (all p < 0.0001). Monotherapy with either Ashwagandha or melatonin produced moderate but comparable benefits.
Adjunctive melatonin or digital cognitive behavioural therapy for insomnia (dCBT-I) may be more effective than pill placebo at reducing depressive symptoms in young adults with mood disorders
The MELODY trial is a phase 3 randomised controlled trial testing whether 12 weeks of adjunctive melatonin or dCBT-I are more effective than pill placebo at reducing depressive symptoms in 660 young people aged 18-30 years with major depressive disorder or bipolar II disorder and significant sleep complaints. The primary outcome is depressive symptoms at week 12, measured by the Quick Inventory of Depressive Symptomatology, Adolescent version. This is a study protocol, so no results are reported yet.
Melatonin is more effective than olanzapine in improving sleep quality in cancer patients with insomnia, with a superior adverse effect profile.
In a prospective, double-blind, randomized trial of 60 advanced cancer patients with insomnia, both oral melatonin (3 mg/day) and oral olanzapine (5 mg/day) significantly improved sleep parameters over four weeks (p < 0.001). Melatonin showed statistically significant superiority over olanzapine in PSQI scores at week four and overall AIS scores across all time points, and had a more favorable adverse effect profile (olanzapine was associated with somnolence, akathisia, and weight gain).
Almond consumption improves subjective sleep quality in adults with poor sleep
In a 5-month randomized controlled trial, adults with poor sleep quality who consumed whole almonds showed significantly greater improvements in subjective sleep efficiency compared to controls (mean change 9.7 vs. 5.4, p=0.021). The almond group also had lower global PSQI scores (3.94 vs. 4.79, p=0.013), higher subjective sleep efficiency (94.45% vs. 91.85%, p=0.012), and shorter subjective sleep latency (18.46 vs. 26.29 min, p=0.016) after adjustment. Endline melatonin concentrations were significantly higher in the almond group (250.63 vs. 206.19 pg/mL, p=0.050).
Delayed estimated circadian phase is associated with greater restless legs syndrome symptom severity
In an exploratory pilot study of 21 patients with idiopathic RLS and 21 matched insomnia controls, patients with RLS showed a non-significant trend toward delayed estimated dim light melatonin onset (eDLMO) compared to controls (10:01 PM vs 9:33 PM, p=0.069, d=0.58). Within the RLS group, later eDLMO was modestly associated with higher RLS symptom severity scores (β=0.0726, p=0.038) after adjusting for age and depressive symptoms.
An exercise oncology program improves sleep quality in head and neck cancer patients undergoing chemo-radiation therapy
A randomized controlled trial of 70 head and neck cancer patients found that a 7-week exercise oncology program (15-20 minutes of brisk walking and resistance training) significantly improved Pittsburgh Sleep Quality Index scores from 13.97 to 7.09, while the control group's scores worsened from 13.06 to 14.14 (both p < 0.001). Urinary melatonin levels increased in the exercise group but the between-group difference was not significant after adjusting for baseline values (p = 0.372).
Tart cherry juice may improve sleep quantity and quality in older adults with self-reported insomnia
This protocol describes a randomized, double-blind, placebo-controlled, cross-over pilot study testing 16 oz. of tart cherry juice daily for 4 weeks in 20 older adults with self-reported insomnia. The study aims to evaluate feasibility and collect preliminary data on sleep quantity/quality and biomarkers related to melatonin, cortisol, serotonin, and inflammation.
Tart cherry juice may increase sleep quantity in older adults with insomnia
Two small pilot studies reported that 2 weeks of daily tart cherry juice consumption (half dose morning, half at night) may increase sleep quantity in older adults with insomnia, as assessed by sleep diary or one night of polysomnography. The proposed protocol aims to test a longer duration (4 weeks) with doses closer to bedtime and daily objective monitoring via a wearable device.
Melatonin improves sleep quality in patients with primary breast cancer undergoing adjuvant chemotherapy
In a randomized, double-blind, placebo-controlled trial, 40 patients with stage I-III breast cancer receiving adjuvant chemotherapy were given 6 mg/day melatonin for 6 months. Melatonin significantly improved sleep latency (from 1.50 to 1.00, P=0.001), sleep efficiency (from 1.11 to 0.56, P=0.003), and total PSQI scores (from 8.39 to 6.50, P=0.003) compared to placebo across the three phases of chemotherapy. No significant differences were observed during the Adriamycin phase, but during the Taxol phase, melatonin showed significant improvement in anxiety (P=0.077) and overall PSQI scores (P=0.015).
Dexmedetomidine-flurbiprofen axetil-based opioid-free analgesia improves postoperative sleep quality and attenuates melatonin suppression after thyroidectomy
In a randomized controlled trial of 96 patients undergoing thyroidectomy, an opioid-free PCIA regimen (dexmedetomidine, flurbiprofen axetil, ondansetron) significantly improved sleep quality (RCSQ scores, P<0.001) and preserved nocturnal melatonin secretion (urinary 6-SMT, P<0.001) compared to opioid-based PCIA (sufentanil, ondansetron). The opioid-free group also showed shorter sleep latency, fewer nocturnal awakenings, longer total sleep time, lower anxiety, and reduced opioid-related adverse events.
Regular kangaroo care improves sleep-wake cycle regulation and physiological stability in premature infants
In a randomized controlled trial of 36 premature infants, regular kangaroo care (KC) for three consecutive days (twice daily, 60 minutes per session) significantly improved Bispectral Index (BIS) values, heart rate, respiratory rate, oxygen saturation, and body temperature compared to control. No significant effects were observed on infant body weight or maternal breast milk cortisol and melatonin levels.
Short-term intake of Montmorency tart cherry juice improves sleep quality in elite female field hockey players after intermittent exhaustion exercise
A randomized controlled trial with 19 elite female field hockey players found that short-term consumption of tart cherry juice over 48 hours significantly improved sleep quality variables, including total time in bed (TTB, p=0.015), wake after sleep onset (WASO, p=0.044), and movement index (MI, p=0.031), compared to a placebo. However, no significant changes were observed in melatonin or cortisol 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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