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 claimsMuscular endurance and strength are lower in lymphangioleiomyomatosis (LAM) patients compared to matched healthy controls, coincident with greater self-reported fatigue.
In a cross-sectional study of 15 LAM patients and 15 matched controls, LAM patients exhibited significantly lower muscular force (by 220±89 N), power (by 312±129 W), endurance (by 4674±1974 N*sec), and worse fatigue survey scores (p=0.02 to 0.0004). Poorer muscular endurance in LAM was associated with shorter 6-minute walk distance (r=0.68), lower VO2max (r=0.58), and worse fatigue (r=0.56). No differences in fiber type distribution were found.
Physical exercise is associated with better sleep quality among college students, mediated by mobile phone addiction tendency and moderated by psychological resilience.
In a sample of 1,583 college students, physical exercise was significantly negatively associated with sleep quality (β = -0.19, p < 0.001), indicating better sleep quality with more exercise. The relationship was partially mediated by mobile phone addiction tendency (indirect effect = -0.03, 95% CI [-0.04, -0.02]), and psychological resilience moderated the first stage of this mediation, with exercise linked to reduced mobile phone addiction only among students with moderate to high resilience.
An 8-week multicomponent group exercise program improves muscle strength and sleep quality in community-dwelling older adults in Taiwan.
This quasi-experimental study found that an 8-week multicomponent group exercise program significantly improved gait speed, upper limb muscle strength, sleep quality, and heart rate recovery in the intervention group compared to baseline. Between-group posttest comparisons showed significant differences in arm curls, grip strength, and sleep quality favoring the intervention group.
Lifestyle practices including diets, physical exercise, sleep quality, and cognitive activity can help minimize aging effects on the brain.
The paper reviews evidence that lifestyle factors such as nutrition, exercise, sleep, and cognitive activity may reduce or delay negative effects of brain aging. It emphasizes the role of specific nutrients (lipids, glucose, vitamins, protein, flavonoids) and metabolic regulation in supporting brain health across the lifespan.
Ventilatory response to CO2 during exercise remains profoundly low in patients with Congenital Central Hypoventilation Syndrome, with no significant difference from resting values.
In 10 patients with CCHS, the ventilatory response to CO2 during exercise was 2.27 mL/min/mmHg/kg, which was not significantly different from the resting value of 1.56 mL/min/mmHg/kg (p=0.85). Both values were markedly lower than the reference value in healthy children (34.6 mL/min/mmHg/kg), indicating persistent impairment of CO2-driven ventilatory control despite increased metabolic demand.
Tirzepatide may trigger exercise-induced anaphylaxis, which resolves upon discontinuation of the drug.
A patient developed exercise-induced anaphylaxis after initiating tirzepatide, a dual GIP/GLP-1 receptor agonist. After discontinuing tirzepatide, the exercise-induced anaphylaxis resolved. This suggests a causal relationship between tirzepatide and exercise-induced anaphylaxis.
Physiotherapists perceive fibromyalgia management as a multidimensional process involving validation, pain neuroscience education, individualized exercise, and group-based support to facilitate adherence and functional recovery.
This qualitative study of 13 physiotherapists in Spain identified three overarching themes: clinical validation, shifting therapeutic goals from pain reduction to function and autonomy, and the use of pain neuroscience education and individualized exercise as main strategies. Group-based interventions were noted to promote social support, motivation, and adherence, while lifestyle recommendations complemented treatment.
Immersive VR exercise (exergaming) generates moderate-to-vigorous physical activity comparable to traditional exercise and may enhance NAD+ metabolism via NAMPT activation.
The review finds that immersive VR exercise (exergaming) produces levels of moderate-to-vigorous physical activity similar to traditional exercise. It suggests that such activity may enhance NAD+ metabolism through NAMPT activation, though no human study has yet measured blood NAD+ levels alongside VR interventions.
Medical students report a significant decline in healthy dietary, exercise, and sleep habits compared to their pre-matriculation status.
A cross-sectional survey of 401 medical students found that 70% did not eat as healthy and 79% did not exercise as much as they would like, with 48% and 57% perceiving their diet and exercise habits as healthier before medical school. Time constraints (88%), fatigue (73%), and cost (62%) were the most commonly cited barriers.
Carbohydrate intake of ~1.2 g/kg body mass per hour for up to 4 hours post-exercise is essential for restoring glycogen reserves, supporting immune system energy needs, and facilitating tissue repair in athletes.
The paper recommends consuming approximately 1.2 grams of carbohydrate per kilogram of body mass per hour for up to four hours after exercise to optimize glycogen restoration, immune function, and tissue repair. This is part of the 'Refuel' component of the 4Rs framework for post-exercise recovery within an allostasis paradigm.
Postgraduate medical residents have an alarmingly high prevalence of low back pain, with significant associations to exercise, lifestyle, work satisfaction, and anxiety.
The study found a 1-year prevalence of low back pain of 67.2% among 195 postgraduate medical residents. Key risk factors included long hours of sitting (74.4%), improper posture (72.8%), fatigue (64.6%), and bad mattress (53.8%).
Synchronous tele-pulmonary rehabilitation may enhance safety and group camaraderie, while asynchronous delivery offers flexibility and individualized engagement.
This narrative review from a 2025 ATS symposium discusses unresolved issues in tele-pulmonary rehabilitation, comparing synchronous vs. asynchronous delivery, equipment needs, and outcomes. Synchronous tele-PR may improve safety and real-time feedback, whereas asynchronous delivery provides flexibility. The review emphasizes that all PR models must deliver core components and be rigorously evaluated.
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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