1231 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
Physical exercise training may increase cardiorespiratory fitness in people with spinal cord injury
This systematic review of 17 randomized controlled trials (505 participants) found that physical exercise training may increase cardiorespiratory fitness (CRF) in people with spinal cord injury (SCI), with a standardized mean difference of 0.48 (95% CI 0.18 to 0.77) compared to no intervention. However, the certainty of evidence is low due to high risk of bias in most studies, and effects on other outcomes (functional fitness, quality of life, depression, anxiety, adverse events) are very unclear.
Moderate physical activity is associated with a modest reduction in insomnia risk, while occupational physical activity may increase insomnia risk
This meta-analysis of 27 observational studies found that moderate physical activity was associated with a 7% lower risk of insomnia (OR=0.93, 95% CI 0.87-1.00), while high physical activity showed no significant association (OR=0.96, 95% CI 0.85-1.09). Occupational physical activity was associated with a 21% higher risk of insomnia (OR=1.21, 95% CI 1.02-1.43). The findings suggest that the intensity and domain of physical activity matter for sleep health.
Nurses' sleep duration and quality have declined significantly over recent decades
A meta-regression of 280 studies involving 219,245 nurses found a significant decline of 28.7 minutes in sleep duration between 1985 and 2022 (95% CI: 26.2, 33.1, ES: 0.43) and a 1.6-point increase in global PSQI scores between 1990 and 2023, indicating poorer sleep quality (95% CI: 1.47, 1.77, ES: 0.49). These trends suggest an increased risk of fatigue, impaired clinical performance, staff burnout, and work-related accidents.
LTC-022 (Lactium and L-theanine) improves sleep maintenance and bedtime regularity in adults with sleep discomfort
In a double-blind, placebo-controlled RCT of 40 adults with sleep discomfort, 8 weeks of LTC-022 supplementation did not significantly improve PSQI or ISI scores compared to placebo. However, sleep diary analysis showed significant reductions in wake after sleep onset (WASO) counts and earlier bedtime in the LTC-022 group, along with within-group improvements in total sleep time, sleep onset latency, and sleep efficiency. Gut microbiome analysis revealed increased abundance of Blautia and Ruminococcus genera in the LTC-022 group.
Brief CBT-I improves insomnia symptoms in women receiving chemotherapy for breast cancer
In a randomized clinical trial of 219 women undergoing chemotherapy for breast cancer, 6 weeks of CBT-I significantly reduced insomnia symptoms (ISI score MD, -2.19 [95% CI, -3.33 to -1.05]; P=.002) compared to non-CBT-I groups. However, CBT-I did not significantly improve fatigue symptoms (PROMIS-Fatigue MD, -0.90 [95% CI, -3.08 to 1.28]; P=.52). Bright light therapy (BLT) did not significantly improve either insomnia or fatigue symptoms compared to non-BLT groups.
Benralizumab reduces cough and/or dyspnea frequency and improves cough-specific health-related quality of life in patients with severe eosinophilic asthma in Asia
In a post-hoc analysis of the MIRACLE trial, benralizumab significantly increased the proportion of patients transitioning from frequent to non-frequent cough at Week 8 (54.0% vs 39.7%, p=0.0051) and improved cough-related SGRQ items earlier than placebo, with sustained benefits through Week 48. Similar improvements were seen for dyspnea frequency at Week 8 (64.2% vs 47.1%, p=0.0026) and Week 48 (75.5% vs 63.4%, p=0.0221). Benefits were more pronounced in patients with baseline blood eosinophil counts ≥300 cells/μL.
Evidence Explorer
752 claimsIntranasal dexmedetomidine on the night before surgery reduces postoperative delirium incidence in older patients undergoing total hip or knee arthroplasty
In a randomized, double-blind, placebo-controlled trial, 232 older patients (≥60 years) undergoing total hip or knee arthroplasty received either intranasal dexmedetomidine (100 μg total dose) or normal saline at 21:00 the night before surgery. The incidence of postoperative delirium within 3 days was 10.3% in the dexmedetomidine group versus 20.7% in the placebo group (relative risk = 0.50; 95% CI = 0.26-0.95; P = 0.030). The intervention also improved perioperative sleep quality and reduced anxiety and pain, with no severe adverse events.
Adding a floss-band procedure with active shoulder movement to conventional physiotherapy improves shoulder pain and sleep quality in chronic hemiplegic shoulder pain patients.
In a randomized controlled trial of 40 adults with chronic hemiplegic shoulder pain, adding a floss-band procedure with active shoulder movement to conventional physiotherapy significantly improved SPADI scores (by 20.87-28.34 points) and PSQI scores (by 2.48-3.87 points) compared to physiotherapy alone. Secondary outcomes including VAS pain and shoulder range of motion also favored the experimental group. All results remained significant after Holm correction.
Immersive virtual reality (IVR) reduces negative affect in college students with mild-to-moderate depressive symptoms
This pilot RCT with 70 college students found that a standardized IVR game intervention, added to routine psychological guidance, significantly reduced negative affect (NA) over time compared to control (group-by-time interaction p < 0.001). Sustained reductions in NA were observed starting at T3 in the intervention group. No significant improvements were found in core depression severity (HAMD-17) or in sleep quality after correction, though sleep quality showed a trend toward improvement.
A fixed 1-month course of oral oxycodone after total knee arthroplasty produces small improvements in day 1 pain and length of hospital stay that are statistically significant but below clinically meaningful thresholds.
In a triple-blind randomized controlled trial, 190 adults undergoing primary total knee arthroplasty received either immediate-release oral oxycodone (5 mg twice daily) or placebo for 1 month, in addition to a standardized multimodal nonopioid regimen. Oxycodone reduced day 1 pain by 0.48 cm on a 10-cm VAS (P=0.015) and length of stay by 0.2 days (P=0.047), but these differences did not reach the minimal clinically important difference (MCID) of 1.0 cm for pain. No significant differences were observed for pain at day 7 or 30, or for functional outcomes, sleep quality, or satisfaction.
Tuina may reduce fatigue severity in chronic fatigue syndrome, but evidence is pending from an ongoing randomized controlled trial.
This is a study protocol for a multicenter, parallel-group randomized controlled trial evaluating Tuina (traditional Chinese manual therapy) for chronic fatigue syndrome (CFS). The trial will enroll 166 participants with CFS, randomized 1:1 to Tuina (twice weekly for 8 weeks) or standardized usual care (health education and symptom management). The primary outcome is change in Fatigue Scale-14 (FS-14) score from baseline to week 8, with secondary outcomes including quality of life, sleep, pain, anxiety, depression, gastrointestinal symptoms, bowel function, and handgrip strength. Exploratory mechanistic outcomes include plasma tryptophan-pathway metabolites, gut microbiota profiling, resting-state fMRI, and magnetic resonance spectroscopy.
Online Mindfulness-Based Stress Reduction (MBSR) improves sleep quality in mothers of children with autism spectrum disorder
In a randomized controlled trial of 72 mothers of children with ASD, an online MBSR program (eight 90-minute sessions twice a week) significantly improved sleep quality as measured by the Pittsburgh Sleep Quality Index (PSQI) immediately after and one month post-intervention compared to a control group. The intervention group showed significant improvement over time (F=107.004, P<0.001), while the control group showed no significant change (F=1.292, P>0.05).
Continuous intraoperative esketamine infusion reduces the incidence of postoperative sleep disorders and improves sleep quality in parturients undergoing cesarean section under general anesthesia.
In a randomized, double-blind, placebo-controlled trial, 140 parturients undergoing elective cesarean delivery under general anesthesia received either continuous esketamine (0.3 mg/kg/h) or saline after delivery. At 3 and 7 days post-surgery, the esketamine group had significantly lower PSQI scores, lower sleep NRS scores, and lower incidence of PSD and postpartum depression compared to controls. The intervention also reduced pain scores and rescue analgesia use within 72 hours.
N-PEP-12 supplementation improves attention, working memory, and mental wellbeing in healthy middle-aged and older adults with subjective cognitive complaints
In a randomized, double-blind, placebo-controlled trial of 276 adults aged 50-75 with subjective cognitive complaints, N-PEP-12 supplementation (45 mg or 90 mg daily) showed a significant time-dependent treatment effect on primary attention outcomes (group-by-visit interaction p=0.003). Exploratory analyses at 90 days showed greater improvements in alertness, attention omissions, memory omissions, and Digit Span scores for both N-PEP-12 groups compared to placebo, with no significant main effect of treatment arm (p=0.133).
VR-integrated MBCT may improve functional disability and pain bothersomeness in patients with chronic non-specific low back pain (CNLBP) compared to usual care alone.
This protocol describes a randomized controlled trial to evaluate the efficacy and safety of an 8-week VR-integrated mindfulness-based cognitive therapy (VR-MBCT) as an adjunct to usual care in 214 patients with CNLBP. Primary outcomes are the proportions of patients achieving at least 30% improvement in functional disability (Oswestry Disability Index) and pain bothersomeness (0-10 scale) at week 8. The trial is open-label and will analyze data using intention-to-treat generalized estimating equations.
Daily vitamin D3 supplementation improves overall sleep quality more than weekly supplementation in vitamin D3-deficient adults
In a randomized controlled trial of 87 vitamin D3-deficient adults, daily supplementation (6000 IU/day for 8 weeks) significantly improved PSQI total score compared to weekly supplementation (60,000 IU/week) (8.46 vs 9.93, P=0.024). Daily dosing also improved sleep duration (0.93 vs 1.55, P=0.002) and daytime dysfunction (0.67 vs 1.11, P=0.007), while weekly dosing was better for reducing need for sleep medication (0.13 vs 0.37, P=0.034).
Aromatherapy with chamomile-lavender blend or vetiver oil reduces fatigue and improves sleep quality in intensive care nurses
In a randomized placebo-controlled trial, 96 intensive care nurses with fatigue and sleep disturbances received either chamomile-lavender essential oil blend, vetiver oil, or placebo (jojoba oil) via aromatherapy massage once daily before bedtime for 4 weeks. Both active aromatherapy groups showed significant reductions in fatigue (VAS and Piper Fatigue Scale) and improvements in sleep quality (PSQI) compared to placebo, with PSQI scores decreasing from ~10.4 to ~4.6 in active groups versus ~10.8 to 6.8 in placebo. The study reported a large effect size (f=0.462) and high statistical power (0.984).
Ferula asafoetida oleo-gum resin (ASF) improves sleep quality in individuals with functional dyspepsia symptoms
In a randomized, double-blind, placebo-controlled trial, 62 participants with functional dyspepsia symptoms received 250 mg/day of ASF or placebo for 14 days. ASF treatment significantly improved sleep quality as measured by the Bergen Insomnia Scale, with a mean change of 10.89 ± 3.23 points (P < .001) on day 14.
Newest Studies
All →Cognitive Behavior vs Bright Light Therapy for Insomnia in Women Undergoing Chemotherapy for Breast Cancer: A Randomized Clinical Trial.
JAMA network open, 2026 · rct
Depression prediction and key factors: A comparative analysis of logistic regression and machine learning models.
PloS one, 2026 · observational
Efficacy of benralizumab in reducing cough and/or dyspnea frequency, and improving cough-specific health-related quality of life in patients with severe eosinophilic asthma in Asia.
Therapeutic advances in respiratory disease, 2026 · rct
Home-testing devices for diagnosing obstructive sleep apnoea hypopnoea syndrome - a systematic review and economic evaluation.
Health technology assessment (Winchester, England), 2026 · observational
Recently Updated
All →LTC-022 (Lactium and L-theanine) improves sleep maintenance and bedtime regularity in adults with sleep discomfort
In a double-blind, placebo-controlled RCT of 40 adults with sleep discomfort, 8 weeks of LTC-022 supplementation did not significantly improve PSQI or ISI scores compared to placebo. However, sleep diary analysis showed significant reductions in wake after sleep onset (WASO) counts and earlier bedtime in the LTC-022 group, along with within-group improvements in total sleep time, sleep onset latency, and sleep efficiency. Gut microbiome analysis revealed increased abundance of Blautia and Ruminococcus genera in the LTC-022 group.
Valerian, hops, and melatonin may improve sleep quality and reduce insomnia symptoms
This literature review suggests that certain supplements, particularly valerian, hops, and melatonin, could be effective in improving sleep quality and reducing insomnia symptoms. However, the strength of evidence varies, and optimal dosages, formulations, and treatment durations are not established.
Caffeine supplementation may have a detrimental effect on sleep and recovery in athletes
This systematic review of nine randomized controlled trials found that caffeine supplementation can adversely affect sleep parameters in athletes, including sleep quality, quantity, efficiency, number of awakenings, and sleep onset latency. The effects vary based on timing of consumption, habitual caffeine use, and dose.
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).
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