1246 sleep evidence claims,
each scored for scientific confidence
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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
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.
The Quarter-of-an-Hour-Rule (QHR) improves self-reported sleep onset latency, wake after sleep onset, and sleep efficiency in adults with chronic insomnia
In a randomized controlled trial, 44 adults with chronic insomnia were assigned to QHR implemented out of bed, QHR implemented in bed, or a self-monitoring control. Both QHR groups showed significant reductions in self-reported sleep onset latency and wake after sleep onset, and improvements in sleep efficiency (approximately 14% improvement) compared to no change in the control group. Polysomnography-defined sleep outcomes did not improve, but subjective-objective sleep discrepancy in sleep efficiency reduced following both interventions.
Intravenous esketamine 0.3 mg/kg during anesthesia induction improves early postoperative sleep quality in female patients undergoing laparoscopic surgery
In a randomized controlled trial of 98 female patients undergoing laparoscopic surgery, those who received esketamine 0.3 mg/kg during anesthesia induction had significantly lower Pittsburgh Sleep Quality Index (PSQI) scores on postoperative days 1 and 3 compared to controls (P<0.05). The esketamine group also had reduced intraoperative sufentanil consumption, lower VAS pain scores at 6 and 24 hours, and a lower 24-hour rescue analgesia rate, with no significant differences in adverse events or recovery times.
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.
Evidence Explorer
753 claimsA 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.
Iron supplementation reduces restless legs syndrome severity and sleep disturbances in individuals with iron deficiency anemia
Iron deficiency anemia is consistently linked to decreased sleep quality, reduced sleep duration, and increased restless legs syndrome (RLS). Iron supplementation, whether oral or intravenous, significantly decreases RLS severity scores and sleep disturbances in most assessed randomized controlled trials, with moderate-certainty evidence.
Sleep intervention shows effects in human trials
Hunger, satiety, and eating behavior after craniopharyngioma - narrative review on current management and future therapeutic perspectives.. Published in Frontiers in endocrinology (2026). PMID: 42626294.
Weekend recovery sleep does not fully compensate for the cardiometabolic effects of partial sleep restriction
In a randomized crossover trial of 10 healthy adults, 5 days of sleep restriction (reduced by 102 min/night) followed by 2 days of ad libitum recovery sleep led to worsened sleep quality, higher triglyceride levels, and higher blood pressure compared to adequate habitual sleep. These findings suggest that weekend recovery sleep fails to fully reverse the adverse metabolic and cardiovascular effects of weekday sleep restriction.
Intraoperative low-dose remimazolam maintenance reduces the incidence of emergence agitation without prolonging emergence time in patients undergoing oral surgery
This protocol describes a randomized controlled trial testing whether low-dose remimazolam maintenance during oral surgery reduces emergence agitation (EA) incidence without prolonging emergence time. The trial will enroll 388 patients, with primary outcome being EA incidence (tested for superiority) and key secondary outcome being emergence time (tested for non-inferiority).
Home-based phase-targeted auditory stimulation enhances slow wave activity and improves patient-reported outcomes in Parkinson's disease
This two-week at-home intervention with phase-targeted auditory stimulation (PTAS) of slow waves in Parkinson's disease reproduced previously reported enhancement of slow wave activity and confirmed indications of improved patient-reported outcomes. High adherence and data quality suggest home-based PTAS is feasible for long-term therapeutic investigation.
Auditory neuromodulation-based PDT (BELL-001) reduces insomnia severity in adults with insomnia disorder
The SERENE trial is a multicenter, randomized, double-blind, sham-controlled superiority trial evaluating BELL-001, an auditory neuromodulation-based prescription digital therapeutic, in adults with insomnia. The primary endpoint is change in Insomnia Severity Index (ISI) score from baseline to 4 weeks, with a minimum of 114 participants enrolled. The study aims to determine if this biosignal-responsive acoustic feedback intervention can provide clinically meaningful improvements in insomnia.
Additional postoperative dexmedetomidine hydrochloride nasal spray improves objective sleep structure and reduces subjective sleep deterioration in patients undergoing gynecological laparoscopic surgery
In a single-blind RCT of 80 patients, those receiving an additional 75 μg dexmedetomidine nasal spray on the night of surgery had longer total sleep time (P=0.030), higher proportion of deep sleep (P=0.040), fewer awakenings (P=0.020), and a higher proportion without subjective sleep deterioration (25.0% vs 5.0%, P=0.012) compared to controls. No significant difference was found in total Athens Insomnia Scale score (P=0.771).
Yifei Sanjie Pill reduces the 2-year progression rate of high-risk pulmonary nodules in adults with mixed ground-glass nodules ≤8 mm.
This multicenter RCT protocol evaluates YFSJ versus placebo for preventing progression of high-risk pulmonary nodules over 2 years. The primary outcome is progression rate defined by ≥2 mm increase in diameter, ≥1 mm increase in solid component, or new solid component. The study enrolled 589 participants and will analyze results using Kaplan-Meier and Cox regression.
Transcutaneous auricular vagus nerve stimulation reduces acute mountain sickness severity in patients with AMS
This protocol describes a double-blind, randomized, sham-controlled trial evaluating the efficacy of transcutaneous auricular vagus nerve stimulation (taVNS) for acute mountain sickness (AMS). The primary outcome is the change in the 2018 Lake Louise AMS Score at 24 hours, with at least 158 participants receiving either active or sham taVNS for five consecutive days.
Culturally adapted patient navigation improves lung cancer screening uptake in American Indian/Alaska Native adults
This study protocol describes a type 1 hybrid implementation-effectiveness randomized controlled trial testing a culturally adapted patient navigation intervention to increase lung cancer screening (LCS) completion in American Indian/Alaska Native (AI/AN) adults. Two hundred eligible participants across 5 Tribal clinics in Washington state will be randomized 1:1 to patient navigation or enhanced usual care, with the primary outcome being completion of a chest CT within 6 months of randomization. The study also includes a 15-month implementation evaluation to assess sustainability of the intervention in Tribal clinic settings.
Newest Studies
All →Esketamine during anesthesia induction improves early postoperative sleep quality in female patients undergoing laparoscopic surgery: A randomized trial.
Pakistan journal of medical sciences, 2026 · rct
Efficacy of the 'Quarter-of-an-Hour-Rule' Single Instruction Derived from Stimulus Control Therapy for Insomnia: A Pragmatic Open-Label, Randomized Controlled Trial.
Behavioral sleep medicine, 2026 · rct
Long-term weight maintenance after a low-carbohydrate diet: a real-world retrospective cohort study.
European journal of clinical nutrition, 2026 · observational
Sama Vritti Pranayama breathing exercise on sleep disturbance and fatigue among hemodialysis patients: A quasi-experimental study.
Caspian journal of internal medicine, 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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