1242 sleep evidence claims,
each scored for scientific confidence
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Representative claims people are checking:
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
Side-by-side comparisons for "[drug] + natural alternative" searches.
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
Milk-derived bioactives and fortified or fermented milk products improve sleep efficiency in randomized controlled trials.
A systematic review and meta-analysis of 11 RCTs found that milk-derived bioactives and fortified or fermented milk products significantly improved sleep efficiency (SMD = 0.45; 95% CI, 0.21-0.70). Subgroup analyses showed greater improvements in sleep efficiency (SMD = 0.52) and wake after sleep onset (MD = -8.24 minutes) in individuals with sleep or health disturbances, and reduced sleep latency in healthy participants (MD = -2.17 minutes).
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.
Variable-rate feedback infusion reduces cumulative opioid consumption at 48 hours postoperatively compared with fixed-rate basal infusion in patients undergoing mixed surgery
This protocol describes a prospective, multicentre, randomised, double-blind, controlled trial to compare cumulative opioid consumption at 48 hours postoperatively between variable-rate feedback infusion and fixed-rate basal infusion modes of intravenous patient-controlled analgesia (PCA). The study will enrol 1170 patients undergoing mixed surgery and will measure total cumulative opioid consumption as the primary outcome, with secondary outcomes including pain scores and quality of recovery. The hypothesis is that variable-rate feedback infusion reduces opioid consumption while providing non-inferior analgesia.
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.
Evidence Explorer
746 claimsSotatercept improves hemodynamics, right heart function, and reduces the risk of adverse clinical outcomes in PAH patients not achieving low risk on background therapy
In recent randomized trials, add-on therapy with sotatercept led to improvements in hemodynamics and right heart function, and reduced the risk of adverse clinical outcomes in patients with pulmonary arterial hypertension who were not achieving low risk on maximal background therapy. This represents the first antiremodeling therapy approved for PAH, targeting dysregulation of the activin arm of the TGF-β pathway.
Perioperative music therapy improves sleep quality in patients aged 50-70 years undergoing total knee arthroplasty
This randomized controlled trial found that perioperative music therapy significantly enhanced sleep quality in patients aged 50-70 years undergoing total knee arthroplasty. The intervention was delivered during the perioperative period, and sleep quality was measured using validated instruments. Key numerical results were not specified in the abstract.
The Good Nights Sleep Program improves child sleep duration and parent sleep latency and consistency in low-income families
A pilot randomized clinical trial of the Good Nights Sleep Program, combining education with behavior change strategies, showed that children receiving the intervention had longer actigraphy-derived sleep hours compared to waitlist controls, and parents reported shorter sleep latency and more consistent actigraphic wake times. The study enrolled 75% Black and 25% White parent-child dyads with a mean family income-to-needs ratio of 1.68.
GBP supplementation improves delayed verbal memory and reaction time in healthy adults and those with moderate stress
Two exploratory RCTs found that 480 mg/day of a standardized Ginkgo biloba extract with phosphatidylserine (GBP) for 4 weeks improved delayed verbal memory and reaction time versus placebo in healthy volunteers. A second trial in adults with moderate stress showed mood benefits and a trend toward faster reaction times at both 240 mg and 480 mg doses. Effects on cognitive models in the second study were more modest than expected.
Cheek acupuncture may improve postoperative recovery after endoscopic sinus surgery
This pilot randomized controlled trial will assess whether cheek acupuncture, administered within 30 minutes before anesthesia induction, improves postoperative recovery in 90 adults undergoing endoscopic sinus surgery. The primary outcome is the Quality of Recovery-15 score at 24 hours postoperatively, with secondary outcomes including sleep disturbance, pain, and inflammatory biomarkers.
LLM-driven text-based coaching grounded in the Transtheoretical Model of Change increases daily step count compared to generic prompts in adults at risk for cardiovascular disease.
This study will test whether personalized coaching prompts generated by a large language model (LLM) can increase daily step count more than generic prompts in a fully digital, randomized crossover trial. The primary endpoint is change in daily step count, with a target enrollment of 15,000 adults across the US and UK. Recruitment began in March 2026 and is ongoing.
Bilateral transcutaneous auricular vagus nerve stimulation reduces excessive daytime sleepiness in patients with narcolepsy type 1 compared to sham stimulation
This study protocol describes a randomized, double-blind, sham-controlled trial (TARGET-2) evaluating the efficacy and safety of bilateral taVNS versus unilateral taVNS and sham stimulation in 153 patients with narcolepsy type 1. The primary outcome is the change in Epworth Sleepiness Scale (ESS) score from baseline to 12 weeks. The trial is ongoing, with anticipated completion by March 2027.
Bezisterim (NE3107) improves cognition, fatigue, sleep, and post-exertional malaise in adults with long COVID
This phase 2, triple-blind, placebo-controlled RCT will evaluate bezisterim (20 mg twice daily for 12 weeks) in 208 adults aged 18-69 with long COVID symptoms lasting at least 3 months. Outcomes include cognition, fatigue, sleep, post-exertional malaise, and quality of life measured via Cogstate Battery and PROMIS scales.
Integrating cognitive behavioral therapy for insomnia (CBTi) into best-practice care (BPC) for knee osteoarthritis (KOA) patients with insomnia may reduce pain severity more than BPC alone with lifestyle education.
This randomized controlled trial protocol aims to test whether adding 6 sessions of CBTi to 12 sessions of physical therapist-led best-practice KOA care reduces pain severity more than best-practice care plus 6 general lifestyle education sessions in 128 patients with KOA and insomnia. The primary outcome is between-group difference in change in pain severity at 6 months post-intervention.
Foot reflexology massage using aromatic oils improves sleep quality in individuals with poor sleep quality
A single-blind RCT found that 20 minutes of daily foot reflexology massage with aromatic oils for 21 days significantly improved sleep quality in adults with poor sleep (PSQI >5). The intervention group's mean PSQI score dropped from 14.25 to 10.30 (p<0.001), while the control group showed minimal change (14.10 to 14.15, p=0.34).
Nucleotides supplementation may improve sleep quality in older adults aged 60-70 years
The TALENTs trial is a randomized, double-blinded, placebo-controlled study evaluating nucleotides as an anti-aging supplement in 122 older adults (mean age 65.65 years, 67.21% female). Baseline data showed that nearly half of participants had room for improvement in sleep quality, and sleep quality was measured as a secondary outcome at 2 and 4 months.
Caffeine supplementation in athletes may impair sleep quality and duration, particularly when consumed close to bedtime or in high doses.
This systematic review of nine randomized controlled trials found that caffeine supplementation can have detrimental effects on sleep parameters in athletes, including reduced sleep quality, quantity, and efficiency, as well as increased sleep onset latency and number of awakenings. The effects vary based on timing of consumption, habitual caffeine use, and dose.
Newest Studies
All →Comparison of cumulative opioid consumption between variable-rate feedback infusion and fixed-rate basal infusion modes of intravenous patient-controlled analgesia following mixed surgery: protocol for a prospective randomised controlled trial.
BMJ open, 2026 · observational
Five-year patient-reported outcomes of individualized nutrition therapy supporting nutritional ketosis in adults with type 2 diabetes.
Frontiers in nutrition, 2026 · observational
Associations of actigraphic sleep parameters with adipokines in older adults in the Baltimore longitudinal study of aging.
Sleep advances : a journal of the Sleep Research Society, 2026 · observational
The Impact of Milk-Derived Bioactives and Fortified or Fermented Milk Products on Sleep Quality: A Systematic Review and Meta-Analysis.
Nutrition reviews, 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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