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
752 claimsExogenous nucleotides may improve sleep quality in older adults
In a randomized controlled trial of 122 adults aged 60-70, nearly half of participants had room for improvement in sleep quality at baseline. The study will evaluate changes in sleep quality from baseline to 4 months as part of a comprehensive geriatric health assessment, but results are not yet reported.
Clay pot combined with thunder-fire moxibustion improves sleep quality and wound healing in orthopedic patients with chronic refractory wounds
In a randomized controlled trial of 60 orthopedic patients with chronic refractory wounds, those receiving clay pot therapy plus thunder-fire moxibustion (in addition to conventional treatment) showed significantly better Pittsburgh Sleep Quality Index scores (9.58 vs 11.30) and higher wound cure rates (26.67% vs 3.33%) compared to conventional treatment alone. The intervention also reduced local symptom scores and pain scores.
Adenotonsillectomy improves quality of life and behavior in children with obstructive sleep apnea
The CHAT study showed that surgical intervention (adenotonsillectomy) significantly improves quality of life and behavior in pediatric obstructive sleep apnea patients. This supports adenotonsillectomy as the gold standard treatment for OSA in children.
Modified Sini Powder reduces depressive symptoms in postoperative NSCLC patients with mild-to-moderate depression
This protocol describes a multicenter, randomized, double-blind, placebo-controlled trial evaluating Modified Sini Powder (MSNP) for postoperative mild-to-moderate depression in 468 NSCLC patients. The primary outcome is the total effective rate at 6 weeks, defined as a ≥25% reduction in the 17-item Hamilton Depression Rating Scale score from baseline.
Acupuncture improves sleep quality in patients with chronic insomnia and mild cognitive impairment
This protocol describes a sham-controlled randomized trial testing acupuncture for chronic insomnia with mild cognitive impairment. Eighty-two participants will receive 10 sessions of real or sham acupuncture over 4 weeks, with the primary outcome being change in PSQI total score from baseline to week 4. The study aims to provide evidence for acupuncture as a non-pharmacological intervention in this comorbid population.
A hybrid digital intervention combining continuous monitoring with embedded RCTs is feasible for promoting healthy movement behaviors in university students.
This pilot study protocol describes a five-month hybrid design using Apple Watches and iPhones to monitor sleep, physical activity, and screen time in first-year university students, with three embedded RCTs testing ecological momentary interventions. Feasibility outcomes include recruitment, engagement, and user experience, with preliminary effectiveness explored for each movement behavior.
A qigong (Baduanjin) intervention program reduces the rate of caesarean section in pregnant women when added to routine lifestyle intervention.
This multicenter RCT protocol aims to evaluate the additive effect of a qigong intervention program (modified seated Baduanjin) compared to routine lifestyle intervention alone on reducing caesarean section rate in 1062 pregnant women aged 18-45 with singleton pregnancies at 11-13+6 weeks gestation. The primary outcome is caesarean section rate, with secondary outcomes including obstetric complications, neonatal indicators, maternal gestational weight gain, and mental health and sleep-related outcomes.
An app-based intervention (REHEAT strategy) reduces adverse effects of heatwaves among Swiss home care workers
This protocol describes a randomized controlled trial testing the REHEAT app intervention to protect home care workers from heat-related health risks. The study aims to evaluate the effectiveness of the app in reducing strain accumulation, improving cognitive performance, emotional distress, sleep, night recovery, and mental and physical health during summer months. The trial involves 350 participants from Northern and Southern Switzerland, with data collection ongoing and no results yet available.
HD-tDCS over the dorsal medial prefrontal cortex reduces insomnia severity and improves sleep onset latency and sleep efficiency in chronic insomnia patients
A 10-day regimen of active high-definition transcranial direct current stimulation (HD-tDCS) targeting the bilateral dorsal medial prefrontal cortex significantly decreased Pittsburgh Sleep Quality Index (PSQI) scores compared to sham stimulation in chronic insomnia patients. Exploratory polysomnography findings also showed improvements in sleep onset latency and sleep efficiency after active treatment.
Caffeine supplementation may impair sleep quality and increase insomnia risk in athletes
This systematic review of 9 randomized controlled trials found that caffeine supplementation can have detrimental effects on sleep parameters such as sleep quality, duration, efficiency, and onset latency in athletes. The effects varied based on timing of consumption, dose, and habitual caffeine use.
Probiotics reduce hyperactivity and improve academic performance in adults with ADHD
A double-blind RCT found that a multi-strain probiotic supplement taken daily for three months significantly decreased hyperactivity, improved gastrointestinal symptoms, and enhanced academic performance in college students with ADHD. Younger participants experienced greater overall benefits, and higher academic grades were associated with lower hyperactivity and impulsivity.
Ultrasound-guided stellate ganglion acupuncture combined with conventional acupuncture may provide additional benefit over conventional acupuncture alone for chronic insomnia disorder.
This randomized controlled trial will enroll 80 patients with chronic insomnia disorder to compare ultrasound-guided stellate ganglion acupuncture plus conventional acupuncture versus conventional acupuncture alone over 12 sessions in 4 weeks. Primary outcomes include the Insomnia Severity Index and functional near-infrared spectroscopy measures of brain function, with follow-up at week 8.
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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