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 claimsTime-restricted eating (16:8) may improve circadian rhythm gene expression (BMAL-1, miRNA-let-7f-1-3p), circadian rhythm status, and sleep quality in obese women compared to an energy-restricted diet
This randomized controlled trial protocol aims to compare the effects of a 16:8 time-restricted eating diet (fasting from 8 PM to 12 PM the next day) versus an energy-restricted diet (55% carbohydrate, 30% fat, 15% protein) over 12 weeks in 42 obese women. Outcomes include expression of BMAL-1 and miRNA-let-7f-1-3p genes, circadian rhythm status, sleep quality, anthropometric measurements, and metabolic markers. The study hypothesizes that TRE can positively affect circadian rhythm-related gene expression and sleep quality.
Foot reflexology improves sleep quality and reduces restless legs syndrome in female patients with multiple sclerosis
In a randomized, double-blind clinical trial of 64 female MS patients, foot reflexology performed for 4 weeks (3 times/week, 26 min/session) significantly improved sleep quality (p < 0.001) and reduced restless legs syndrome (p < 0.001) compared to a sham group. The sham group showed no significant change in sleep quality (p = 0.30) and an increase in restless legs syndrome (p < 0.001). Between-group differences were significant at both immediate and 1-month follow-ups (p < 0.0001).
Baseline gut microbial characteristics may serve as potential biomarkers of heterogeneous treatment response in young adults with irritable bowel syndrome, distinguishing distinct multidimensional response phenotypes.
In a secondary analysis of a randomized controlled trial (NCT03332537) with 62 participants, two distinct symptom-trajectory phenotypes were identified: a Constrained Response Phenotype (n=35) and an Adaptive Multidomain Response Phenotype (n=27). Baseline gut microbiota taxa and predicted functional pathways differed between phenotypes and predicted treatment response to pain self-management interventions, with phenotype-specific predictors such as Alistipes and Sutterella for Phenotype A and Phascolarctobacterium, Collinsella, and Parabacteroides for Phenotype B.
TCM directional drug penetration therapy accelerates gastrointestinal function recovery, modulates gut microbiota, and improves sleep quality in postoperative ovarian cancer patients.
In a randomized controlled trial of 112 postoperative ovarian cancer patients, those receiving TCM directional drug penetration therapy in addition to conventional rehabilitation showed significantly shorter recovery times to first bowel sounds, anal flatus, and defecation compared to controls (P < 0.05). The therapy also led to significantly lower total PSQI scores, sleep duration, sleep efficiency, and sleep disturbance scores (P < 0.05), indicating improved sleep quality. Gut microbiota analysis revealed different dominant bacteria and lower abundance of the phosphotransferase system pathway in the treatment group.
MBSR program improves quality of life, life satisfaction, sleep quality, and mental well-being in menopausal women
An 8-week MBSR program significantly improved quality of life, life satisfaction, and mental well-being, and reduced sleep disturbances in menopausal women compared to a control group (p < 0.001). Within-group analyses showed significant improvements across all outcomes in the intervention group (p < 0.001), while no significant changes were observed in the control group (p > 0.05).
Late-night eating is linked to circadian rhythm disruption, metabolic conditions, sleep disturbances, and mood disorders
The abstract reports that late-night eating is associated with circadian rhythm disruption, metabolic conditions such as metabolic syndrome, obesity, and type 2 diabetes, as well as sleep disturbances and mood disorders including depression and anxiety. However, the true magnitude of this effect remains unclear, and no systematic review has specifically evaluated the effects of dinner timing and energy intake on these outcomes.
Auricular acupressure improves sleep quality in pregnant women with insomnia
In a randomized, double-blind trial of 86 pregnant women (≥28 weeks' gestation) with insomnia, auricular acupressure (AA) significantly reduced Pittsburgh Sleep Quality Index (PSQI) scores by 3.51 points (p < 0.01) and increased nightly sleep duration (p < 0.01) compared to sham AA. No adverse events occurred, indicating AA is a safe and effective non-invasive intervention for insomnia during pregnancy.
Transcutaneous electrical nerve stimulation (TENS) reduces moderate-to-severe itching after burns on limbs
This protocol describes a multicentre, randomised, placebo-controlled trial testing TENS for post-burn itch. The primary outcome is the proportion of patients achieving ≥50% reduction in Worst Itch Numeric Rating Scale (WINRS) score after 7 days of daily 30-minute TENS sessions. The study aims to recruit 382 patients with moderate-to-severe itching (WINRS ≥4) from multiple burn centres in China.
Brief behavioral intervention for insomnia delivered via teleconsultation improves insomnia, anxiety, depression, and quality of life in COVID-19 survivors
In a randomized pilot trial, both teleconsultation and in-person brief behavioral interventions for insomnia significantly reduced insomnia severity (ISI from 14.57 to 5.57), anxiety (GAD-7 from 13.00 to 5.29), depression (PHQ-9 from 15.86 to 5.00), and improved quality of life (SF-36 from 30.00 to 77.14) at post-treatment and 3-month follow-up. The study concluded that teleconsultation is a viable treatment option for insomnia and mental health comorbidities.
Both written and verbal sleep hygiene strategy interventions modestly improve sleep-related behaviors in track and field athletes, particularly by encouraging earlier bedtimes and slightly extending total sleep duration.
In a three-arm randomized controlled trial with 66 track and field athletes, both written and verbal sleep hygiene strategy groups showed significant improvements in Sleep Hygiene Index scores from baseline to intervention, compared to a control group. Although no significant differences were found in objective sleep parameters, there was a non-significant trend toward increased total sleep time, primarily due to earlier bedtimes.
MAIC training reduces psychological stress and improves subjective sleep quality in elite swimmers
An 8-week Mindfulness-Acceptance-Insight-Commitment (MAIC) program embedded in routine high-load training significantly reduced athlete-specific psychological stress and salivary cortisol, and improved subjective sleep quality (PSQI) and mindfulness in elite swimmers compared to usual-practice controls. Improvements in psychological stress and mindfulness persisted at three-month follow-up, while lower cortisol and better sleep quality remained relative to controls.
Harmonizing mind acupuncture combined with nicotine replacement therapy reduces nicotine craving and increases abstinence in tobacco use disorder
This pragmatic randomized controlled trial will evaluate whether adding harmonizing mind acupuncture (HMA) to nicotine replacement therapy (NRT) improves outcomes in tobacco use disorder. The co-primary outcomes are change in nicotine craving (VAS) from baseline to week 6 and biochemically verified 7-day point prevalence abstinence at week 6. The trial will enroll 220 participants and follow them for 24 weeks.
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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