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
100 claimsOutdoor aerobic exercise may provide greater therapeutic advantages than indoor aerobic exercise for adolescents with subthreshold depression
This randomized controlled trial protocol aims to compare the psychological effects of indoor versus outdoor aerobic exercise in adolescents with subthreshold depression. The study will recruit adolescents meeting standardized subthreshold depression screening criteria and randomly assign them to an indoor or outdoor aerobic exercise group for an 8-week program (2-3 sessions per week, 40 minutes per session at moderate intensity). Depressive symptoms, anxiety, and sleep quality will be assessed at baseline, mid-intervention, and post-intervention.
Progressive relaxation exercises administered via telenursing improve sleep quality in nursing students after an earthquake
A randomized controlled trial with 86 nursing students from two universities in eastern Turkey found that 20 minutes of nightly progressive relaxation exercises via video call for 4 weeks significantly improved sleep quality as measured by the Pittsburgh Sleep Quality Index (PSQI). The post-test PSQI scores showed a significant difference between the experimental and control groups (P < 0.005), while pre-test scores were not significantly different (P > 0.05).
Inhalation of 2.5% CO2 increases arterial oxygen partial pressure and exercise performance at high altitude in healthy lowlanders
In a double-blind pilot study at 4505 m, inhalation of 2.5% CO2 significantly increased PaO2 (42.3 vs. 34.9 mmHg) and PaCO2 (33.5 vs. 31.4 mmHg) compared to ambient air. Endurance shuttle walk test distance was also significantly longer with CO2 inhalation (960.0 m vs. 677.0 m).
Electrical dry needling combined with therapeutic exercise is not yet proven to be more effective than therapeutic exercise alone in patients with chronic nonspecific neck pain, as the trial is ongoing and results are pending.
This protocol describes a randomized controlled trial comparing electrical dry needling (EDN) combined with therapeutic exercise versus therapeutic exercise alone in 70 participants with chronic nonspecific neck pain. The trial is ongoing, with recruitment partially completed (35 of 70 as of January 2026), and results are expected to be published in late 2026. No efficacy results are available yet.
Repeated-sprint exercise in hypoxia does not alter sleep quality in young male adults
In a crossover trial, ten healthy young men performed repeated-sprint exercise in hypoxia (FiO2 14.5%), normoxia (FiO2 20.9%), or no exercise (REST). Sleep quality measures (total sleep time, sleep efficiency, sleep latency, sleep stages) did not differ significantly among conditions, but heart rate was higher and HRV-derived pNN50 was lower during the first 90 minutes of sleep after exercise compared to REST.
Two-week high-frequency aerobic exercise reduces depressive symptoms and improves frontal function in subthreshold depression
A two-week high-frequency aerobic exercise (6-7 sessions/week) significantly decreased BDI-II and PHQ-9 scores in female participants with subthreshold depression, while increasing response and remission rates. The intervention also reduced activation in the dorsolateral prefrontal cortex, frontal eye field, and premotor and supplementary motor areas, and improved functional connectivity and network efficiency.
Remotely delivered gamified exercise intervention shows feasibility and preliminary efficacy for preventing Parkinson's disease in prodromal subgroups
The Slow-SPEED trials are the first non-pharmacological Parkinson's disease prevention trials worldwide, testing a gamified, remotely administered exercise intervention versus active control over 18-36 months in three complementary prodromal subgroups: iRBD (n=110, Netherlands), hyposmia (n=110, UK), and LRRK2/GBA1 mutation carriers (n=600, US). The trials aim to provide unique insights for large-scale Parkinson's prevention studies.
Benson relaxation exercise reduces anxiety levels and improves sleep quality in adolescents receiving inpatient psychiatric treatment
In a randomized controlled trial of 60 adolescents in a psychiatric clinic, those performing Benson relaxation exercise five times had significantly lower state anxiety and better sleep quality at post-test (Day 6) and follow-up (Day 10) compared to the control group. The intervention group showed sustained improvements over the 10-day study period.
Acute sleep fragmentation decreases skeletal muscle blood flow during exercise
In a randomized crossover study of 20 adults, one night of fragmented sleep (induced by audio alarms every 30 minutes) significantly reduced brachial artery dilation and forearm blood flow during rhythmic handgrip exercise compared to habitual sleep. Peak and total hyperemic responses to single contractions were not affected, and endothelial sensitivity to shear rate was similar between conditions.
Exercise affects sleep outcomes in human trials
Transcranial electric stimulation in chronic pain: Effects on quality of life, physical function, activity and clinical status.. Published in Journal of neuropsychology (2026). PMID: 42490298.
Evening high-intensity swimming exercise impairs REM sleep and increases wake after sleep onset in male swimmers
In a crossover trial, 12 competitive male swimmers completed high-intensity evening swimming (6:30-8:30 pm) and a no-exercise control condition. The exercise condition significantly reduced REM sleep duration (81.4 vs 107.6 min) and increased wake after sleep onset (23.5 vs 3.4 min) compared to control, while other sleep variables were unaffected. Core body temperature was higher during exercise but returned to baseline by bedtime.
Exercise combined with ergonomics training improves sleep quality in automotive workers with non-specific chronic low back pain
A randomized controlled trial compared ergonomics training plus exercise to ergonomics training alone in 56 automotive workers with low back pain. After 12 weeks, the intervention group showed significantly greater improvements in sleep quality (p<0.05) compared to the control group, with no significant between-group difference in fatigue severity.
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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