1242 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
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 claimsHot water immersion improves sleep quality in athletes
Hot water immersion (HWI) significantly improved sleep quality in athletes compared to control conditions, while cold water immersion (CWI) did not show consistent benefits for sleep. The review included eight studies and found HWI also enhanced acute anaerobic power, whereas CWI impaired immediate power output.
Preoperative ultrasound-guided stellate ganglion block reduces the incidence and severity of postoperative sore throat after thoracic surgery with double-lumen endobronchial tubes
This study protocol describes a double-blind RCT testing whether preoperative ultrasound-guided SGB with 0.25% ropivacaine 4mL reduces POST incidence at 6 hours postoperatively compared to saline placebo in 132 patients undergoing thoracoscopic resection with DLTs. Secondary outcomes include POST severity at multiple time points, pain scores, nausea/vomiting, hoarseness, recovery quality, sleep quality, and analgesic consumption.
LLM-driven text-based coaching prompts grounded in the Transtheoretical Model of Change increase daily step count compared to generic prompts in adults at risk for cardiovascular disease.
The My Heart Counts study is a prospective observational cohort with an embedded randomized crossover trial (N=15,000) evaluating personalized LLM-generated coaching prompts versus generic prompts. The primary endpoint is change in daily step count, analyzed using mixed-effects models.
Modified Sini Powder (MSNP) improves depressive symptoms in postoperative NSCLC patients with mild-to-moderate depression
This protocol describes a multicenter, randomized, double-blind, placebo-controlled trial evaluating MSNP for postoperative depression in NSCLC patients. The primary outcome is a ≥25% reduction in the 17-item Hamilton Depression Rating Scale score after 6 weeks of treatment. The trial aims to provide robust clinical evidence and explore multi-omics mechanisms.
HD-tDCS over the dorsal medial prefrontal cortex reduces PSQI scores 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 DMPFC 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 (SOL) and sleep efficiency (SE) after active treatment.
The ALMA multidimensional group intervention improves cognitive function in women with breast cancer undergoing active oncological treatment.
This protocol describes a randomized controlled trial evaluating the ALMA intervention (two 120 min face-to-face sessions/week for four months) in 63 women with breast cancer. The primary outcome is objective global cognitive performance measured by the Montreal Cognitive Assessment, with secondary outcomes including perceived cognitive function, sleep quality, and functional autonomy.
Computerized cognitive behavioral therapy for insomnia reduces subjective overreporting of sleep onset latency in veterans with moderate-to-severe traumatic brain injury
In 36 veterans with insomnia and moderate-to-severe TBI, cCBT-I (SleepEZ program) decreased the discrepancy between subjective and objective sleep onset latency, driven by improvements in subjective but not objective sleep measures. Sleep efficiency discrepancies grew larger post-intervention due to subjective improvements without corresponding objective changes.
Lutein and zeaxanthin supplementation increases macular pigment optical density and improves attention and processing speed in healthy teenagers
In a 6-month randomized, double-blind, placebo-controlled trial, 82 teenagers aged 13-18 with high screen use and low fruit/vegetable intake received either 10 mg lutein and 2 mg zeaxanthin or a placebo daily. Compared to placebo, LZ supplementation significantly increased macular pigment optical density in both eyes (left: P=0.010; right: P=0.004) and improved tests of attention (P=0.026) and processing speed (P=0.034), but did not affect visual reasoning, nonverbal memory, or self-reported sleep and attention.
Skin temperature monitoring shows promising feasibility for in-field circadian rhythm estimation after only three days, with cosinor models fitting better on skin temperature than activity-based data.
In a randomized crossover field study with 17 healthy participants (19-32 years), skin temperature monitoring (distal, proximal, distal-proximal gradient) provided better cosinor model fit for circadian rhythm estimation than actimetry after three nights of manipulated sleep (8h vs 4h time-in-bed). Sleep restriction reduced distal temperature amplitude but did not significantly moderate other skin temperature rhythm parameters, whereas activity rhythms showed reduced amplitude, delayed acrophase, and increased mesor.
Home-based OSA screening does not improve quality of life in patients with atrial fibrillation compared to standard care
The VIR-SAAF trial is a national, decentralised RCT investigating whether home-based OSA screening and referral for potential treatment improves quality of life, physical activity, and AF-related outcomes compared with standard care in adults with paroxysmal or persistent AF. The primary outcome is the between-group difference in change from baseline to 18 weeks in quality of life using the Atrial Fibrillation Effect on QualiTy-of-life questionnaire. As a protocol paper, no results are reported yet.
A hybrid factorial SMART-MRT intervention combining human and app-based coaching reduces caregiver stress in family caregivers of people with dementia.
This protocol describes a trial testing a BPSD management intervention with 550 family caregivers randomized to five conditions including human and app-based coaching. The primary outcome is caregiver stress, with secondary outcomes including sleep quality and psychological well-being. The study uses adaptive trial designs and machine learning to personalize just-in-time support.
Adding liposomal bupivacaine to bupivacaine hydrochloride for serratus anterior plane block improves pain-related and early recovery outcomes after modified radical mastectomy compared with bupivacaine hydrochloride alone.
This randomized, double-blind trial compares liposomal bupivacaine plus bupivacaine HCl versus bupivacaine HCl alone for serratus anterior plane block in 76 patients undergoing modified radical mastectomy. The primary outcome is the Quality of Recovery-15 score at 24 hours postoperatively, with secondary outcomes including pain intensity up to 72 hours, opioid use, and sleep quality. Results are pending as this is a protocol paper.
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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