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
68 claimsCombined endurance and resistance exercise training improves peak oxygen consumption, quality of life, and six-minute walk test performance in heart failure patients, but does not significantly affect sleep parameters or depression levels.
A meta-analysis of 9 studies found that combined endurance and resistance exercise training significantly improved peak oxygen consumption (MD=4.36, 95% CI: 1.68-7.04, P=0.001), quality of life (MD=-9.32, 95% CI: -16.92 to -1.71, P=0.02), and six-minute walk test performance (MD=53.76, 95% CI: 38.81-68.70, P<0.0001) in heart failure patients. However, no statistically significant effects were observed on sleep parameters or depression levels.
Aerobic exercise improves sleep-related outcomes in children and adolescents
A meta-analysis of 14 randomized controlled trials found that aerobic exercise was associated with improved sleep-related outcomes in children and adolescents (SMD = 0.91, 95% CI: 0.40-1.43). However, considerable heterogeneity (I² = 91.5%) and a prediction interval crossing the null (-0.98 to 2.80) indicate uncertainty in the magnitude and consistency of the benefit.
Mind-body exercise combined with aerobic exercise is most effective for sleep disorders in Chinese adolescents
A network meta-analysis of 14 RCTs with 1,375 participants found that the combination of aerobic and mind-body exercise (AE+ME) had the highest probability (SUCRA=87.1%) of being most effective for improving sleep disorders in Chinese adolescents. Mind-body exercise alone (ME) also showed strong effectiveness (SUCRA=71.3%). The optimal regimen was 40-60 min sessions, ≥5 times per week, for less than 8 weeks, with moderate certainty evidence.
Mind-body exercise at 500 METs-min/week may be the most effective exercise modality and dose for improving sleep quality in breast cancer survivors after primary treatment.
A systematic review and dose-response network meta-analysis of 24 studies with 1495 breast cancer survivors found an inverted U-shaped relationship between exercise dose and sleep quality, with an effective range of 0 to 1100 METs-min/week and peak effect at 780 METs-min/week (SMD=0.7, 95% CrI: 0.38-1.06). Stratified by modality, mind-body exercise at 500 METs-min/week showed the largest effect (SMD=1.06, 95% CrI: 0.3-1.83), while aerobic and combined aerobic-resistance training also significantly improved sleep quality but with smaller effects.
Exercise interventions improve sleep quality in patients with depression
This meta-analysis of 17 RCTs with 1,457 participants found that exercise interventions significantly improved sleep quality in patients with depression (SMD = -0.37, 95% CI: -0.48 to -0.27). Dose-response modeling suggested that exercise doses around 312.75 MET·min/week may yield greater improvements (Hedges' g = -0.51, 95% CI: -0.71 to -0.31).
Exercise plus cognitive behavioral therapy (EX + CBT) improves subjective sleep quality and sleep-continuity parameters in insomnia patients
In a network meta-analysis of 31 RCTs with 2,457 participants, exercise combined with cognitive behavioral therapy (EX + CBT) ranked highest for improving Pittsburgh Sleep Quality Index (PSQI), sleep onset latency (SOL), and wake after sleep onset (WASO). Compared to conventional control, EX + CBT showed significant effects on PSQI, SOL, and WASO, but no intervention significantly increased total sleep time.
Exercise plus cognitive behavioral therapy improves subjective sleep quality and sleep continuity in insomnia patients
In a network meta-analysis of 31 RCTs with 2,457 participants, exercise combined with cognitive behavioral therapy (EX + CBT) ranked highest for improving Pittsburgh Sleep Quality Index (PSQI), sleep onset latency (SOL), and wake after sleep onset (WASO). Compared to conventional control, EX + CBT showed significant effects on PSQI, SOL, and WASO, but no intervention significantly increased total sleep time.
Structured exercise interventions improve overall sleep quality in university students as measured by the PSQI global score
A meta-analysis of 7 randomized controlled trials (701 participants) found that structured exercise significantly reduced the PSQI global score compared to non-exercise controls (MD = -2.43, 95% CI -3.72 to -1.14). However, the prediction interval included the null value, and certainty of evidence was very low, indicating substantial uncertainty in the effect.
Tai Chi/Qigong, yoga, and combined exercise improve sleep quality in individuals with breast cancer
A Bayesian network meta-analysis of 39 RCTs with 4066 participants found that Tai Chi/Qigong showed the largest sleep benefit (Hedges' g = -0.45, 95% CrI: -0.86 to -0.04), followed by yoga and combined exercise (both g = -0.30) compared to active controls. Dose-response analyses suggested optimal benefits at moderate doses around 4.5 METs, 281.3 MET·min/session, and 910 MET·min/week.
Acute caffeine supplementation may slightly improve maximal strength and may benefit muscular endurance in some protocols in female participants, but certainty of evidence is low or very low for most outcomes.
A systematic review and three-level meta-analysis of 24 studies (23 in quantitative synthesis, 107 effect sizes) found a small mean effect of caffeine on maximal strength (g = 0.17, 95% CI 0.06 to 0.29; low GRADE) and a larger mean effect on muscular endurance (g = 0.54, 95% CI 0.06 to 1.02; low GRADE), but the latter had a wide prediction interval indicating low reproducibility. Movement speed showed a small, uncertain estimate (g = 0.13; CR2 p = 0.072; very low GRADE), and other domains were not pooled due to insufficient clusters.
Physical exercise improves sleep quality in patients with psychiatric disorders.
A systematic review and meta-analysis of 21 RCTs (1628 participants) found that physical exercise significantly improves sleep quality in patients with psychiatric disorders, with a moderate overall effect size (g = -0.57, 95% CI: -0.75 to -0.38, P < 0.001). Larger effects were observed for aerobic modalities (g = -0.69), low-to-moderate intensity (g = -0.70), and frequency of ≥3 sessions per week (g = -0.60).
Mindfulness-based exercise improves motor function and certain cognitive domains in Parkinson's disease patients
This meta-analysis of 28 studies found that mindfulness-based exercise (MBE) significantly improved motor function (UPDRS-III: MD -4.74, 95% CI [-6.78, -2.70]) and cognitive function (MoCA: MD 1.93, 95% CI [1.12, 2.74]; MMSE: MD 2.80, 95% CI [0.32, 5.29]) in Parkinson's disease patients. However, no significant improvements were observed for non-motor symptoms like depression, sleep, or quality of life.
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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