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.
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
75 claimsNightly melatonin supplementation improves sleep quality and selected oxidative or circadian surrogate endpoints in hemodialysis patients, but its effect on slowing CKD progression or preserving renal function remains unproven.
Current clinical studies suggest that nightly melatonin supplementation can improve sleep quality and certain oxidative or circadian surrogate markers in hemodialysis patients. However, whether melatonin slows chronic kidney disease progression or preserves renal function has not been established.
Sleep dysfunction is common and clinically meaningful in patients with chronic spontaneous urticaria (CSU), supporting routine sleep assessment.
Patients with CSU consistently report worse global sleep quality, shorter sleep duration, longer sleep latency, and greater insomnia severity compared to controls. Poor sleep is associated with higher disease activity (UAS7), lower disease control (UCT), and worse quality of life, along with co-occurring anxiety, depression, fatigue, and headache.
Diagnostic labels alone provide limited guidance for assessment or treatment of sleep disorders in children with neurodevelopmental disorders; a diagnosis-informed, phenotype-directed framework is proposed.
The paper reviews evidence that sleep disorders are highly prevalent in children with neurodevelopmental disorders (NDDs) and that diagnostic labels are insufficient for guiding care. It proposes a framework that integrates diagnosis-informed risk recognition with phenotype-directed assessment, focusing on sleep phenotypes such as insomnia, circadian dysregulation, sleep-disordered breathing, movement disorders, hypersomnolence, and parasomnias. Melatonin has the strongest pharmacological evidence, particularly for insomnia in ASD and selected neurogenetic conditions.
The OPN4 I394T variant (C allele) is associated with altered non-image-forming physiology in young adults, including phase-delayed rhythms, reduced rhythm robustness, and lower nocturnal melatonin levels.
In 25 healthy young adults, carriers of the I394T-C allele showed a phase delay in habitual sleep and wrist temperature rhythms, reduced wrist temperature amplitude, greater internal desynchronization, and lower nocturnal melatonin concentrations under dim light compared to the TT group. Circadian phase (DLMO) remained preserved, leading to an increased phase angle of entrainment, and on free days they showed greater melatonin suppression despite similar light exposure.
Exogenous melatonin exhibits both therapeutic benefits and potential toxicological concerns, particularly in specific populations
This review explores melatonin's dual role as a therapeutic agent for conditions like insomnia and gastrointestinal disorders, while highlighting emerging toxicological concerns. The paper emphasizes the need for further studies to balance therapeutic benefits with safety, especially in susceptible groups.
Circadian disruption is closely associated with Alzheimer's disease pathology and therapeutic response, supporting chronotherapeutic strategies.
This narrative review synthesizes evidence that circadian dysfunction contributes to Alzheimer's disease pathogenesis through interactions between core clock genes and neurodegenerative cascades involving oxidative stress, neuroinflammation, glial reactivity, and proteostasis. Emerging evidence suggests distinct circadian patterns in AD-relevant biomarkers, including melatonin, cortisol, orexin, core body temperature, blood-brain barrier permeability, and glial marker oscillations, which may have diagnostic and prognostic relevance.
Heat stress disrupts sleep in older adults by prolonging sleep onset, fragmenting slow-wave and REM sleep, and suppressing melatonin secretion.
This narrative review synthesizes evidence that elevated nighttime temperatures disrupt sleep in older adults through multiple mechanisms, including prolonged sleep onset, fragmentation of slow-wave and REM sleep, and suppression of melatonin secretion. Age-related declines in thermoregulatory capacity, such as reduced sweating and impaired vasodilation, exacerbate these effects. The review notes that sex-related differences, particularly menopause-associated vasomotor instability in women and testosterone-related autonomic changes in men, further modulate individual vulnerability.
Melatonin should be approached as a pharmacological intervention requiring diagnostic rigor, individualized dosing, and longitudinal assessment, particularly when integrated with behavioral and circadian interventions.
The paper argues that melatonin's clinical use is often undermined by diagnostic imprecision, inappropriate dosing, mistimed administration, inconsistent formulations, and inadequate patient counseling. It emphasizes that melatonin acts primarily as a chronobiotic whose effects depend more on timing than dose, and that supraphysiological doses and reflexive bedtime administration have become normalized despite evidence to the contrary.
Perioperative circadian rhythm disruption is associated with adverse outcomes following skull base surgery
This prospective cohort study of 82 patients undergoing skull base tumor resection found significant perioperative disruption of circadian rhythms, marked by suppressed melatonin and elevated cortisol, which was associated with higher complication rates and longer hospital stays. Patients with the highest circadian disruption had significantly more overall complications (73.9% vs. 39.0%, p=0.042) and longer hospital stay (8.0 vs. 7.9 days, p=0.018).
Circadian misalignment and reduced rest-activity amplitude are candidate phenotypes in insomnia disorder, warranting phenotype-stratified trials of circadian interventions.
This narrative review proposes that some insomnia patients have circadian misalignment, reduced rest-activity amplitude, increased sleep-timing variability, or abnormal light exposure, which may require circadian-targeted adjunctive treatments. It suggests a phenotyping framework combining sleep diaries, actigraphy, light exposure, DLMO, and core body temperature to distinguish CRSWD-dominant insomnia, insomnia with circadian modifiers, and comorbid insomnia and CRSWD. CBT-I remains first-line, with fixed wake time, morning light, evening light restriction, timed low-dose melatonin, and scheduled activity as candidate adjunctive modules for future phenotype-stratified trials.
Melatonin supplementation may influence the developing sleep system in pediatric populations.
The paper reviews the role of melatonin in the developing sleep system, focusing on its effects on sleep regulation in children and adolescents. It discusses the potential benefits and risks of melatonin use in this population, though specific quantitative outcomes are not provided in the abstract.
Melatonin and its receptor agonists may help regulate circadian rhythms and improve subjective sleep quality in cardiac surgery patients, but effects on delirium, length of stay, and objective sleep architecture are inconsistent.
The review indicates that melatonin and its receptor agonists can improve subjective sleep quality and help regulate circadian rhythms in patients undergoing cardiac surgery. However, their effects on key clinical outcomes such as postoperative delirium, length of hospital stay, and objective measures of sleep architecture remain inconsistent across studies.
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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