1246 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
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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 claimsMulti-strain Lactobacillus and Bifidobacterium probiotic formulations improve sleep quality in elite athletes
Probiotic interventions with multi-strain Lactobacillus and Bifidobacterium formulations enhanced sleep quality in elite athletes, as reported in small-scale randomized controlled trials and a controlled non-randomized study. The evidence is preliminary, with improvements noted in self-reported sleep quality.
MobACT, a guided internet-based Acceptance and Commitment Therapy programme, may improve pain acceptance in Italian adults with chronic pain.
This study protocol describes a two-arm randomized controlled trial evaluating the effectiveness and cost-effectiveness of MobACT, a guided internet-based ACT intervention, for Italian adults with medically verified chronic pain. The primary outcome is pain acceptance measured by the Chronic Pain Acceptance Questionnaire at post-intervention (T1), with secondary outcomes including pain intensity, pain interference, sleep quality, and psychological flexibility. The trial compares immediate MobACT to a waitlist control, with a 6-month follow-up in the intervention group only.
Quercetin improves night-time sleep in patients with type 2 diabetes mellitus
In a randomized controlled trial, 500 mg quercetin daily for 12 weeks (with a washout and second supplementation period) significantly improved night-time sleep by 11.6% compared to a 7.3% worsening in the control group (p < 0.001). The study included 88 patients with T2DM completing the trial.
Serratus posterior superior intercostal plane block (SPSIPB) reduces perioperative pain and improves postoperative sleep quality in patients undergoing cardiac implantable electronic device implantation.
In a double-blind RCT of 60 patients, SPSIPB significantly reduced pain scores at all time points compared to sham control (p < 0.001), with clinically significant intraoperative pain (VAS ≥ 4) occurring in 83.3% of controls versus none in the SPSIPB group. Postoperative sleep quality was also improved, with median SQ-NRS scores of 2 in the SPSIPB group versus 7 in controls (p < 0.001), and 80.0% of controls reporting poor sleep quality versus none in the SPSIPB group.
Home-based tailored light therapy improves memory, sleep efficiency, and circadian stimulus in mild cognitive impairment
In a 24-week randomized placebo-controlled trial, active light therapy significantly improved ADAS-Cog memory scores (p=0.035) and morning circadian stimulus AUC (0.021 vs -0.030, p=0.025) compared to placebo. Sleep percent also improved (-0.21 vs -1.29, p=0.042) and wake after sleep onset decreased (2.19 vs 8.23 min, p=0.031) in the active group.
An online intervention based on self-efficacy theory improves maternal sleep quality and reduces anxiety in mothers of infants aged 10 to 24 months.
In a randomized clinical trial with 104 mothers of infants aged 10-24 months, an online intervention involving two virtual meetings on sleep, relaxation, and anxiety management plus motivational messages significantly improved sleep quality (PSQI from 10.4 to 4.9) and reduced both trait-anxiety (38.2 to 33.5) and state-anxiety (36.4 to 33.8) after 30 days, compared to a control group that received only monitoring. All improvements were statistically significant (p<0.05).
HRV biofeedback may enhance HRV during stress recovery but does not improve resting HRV, emotional health, or cognition in older adults
In a randomized sham-controlled trial, 53 healthy older adults received either active HRV biofeedback or sham for 5 weeks. The active group showed a significant increase in low-frequency HRV during recovery from a stressor, but no group differences were found for resting HRV, emotional functioning, or cognitive performance. Both groups reported improved sleep quality, suggesting a possible placebo effect.
Cognitive behavioral therapy reduces sedentary time and increases sleep duration in adults with major depressive disorder
In a secondary analysis of the CBT+ trial, adults with major depressive disorder who underwent 8 weeks of cognitive behavioral therapy (CBT) showed a significant average within-person decrease of 47.2 minutes/day of sedentary time (95% CI: -82.0 to -14.4; p = .007) and a significant increase of 36.5 minutes/day in sleep duration (time in bed; 95% CI: 4.2 to 68.8; p = .028). Total physical activity increased by a non-significant 12.3 minutes/day (95% CI: -34.5 to 59.1; p = .589).
Rural home hospital care provides positive patient experiences across perceived quality, comfort, and technology, with some opportunity for improvement in technology interfaces for select patients.
In a qualitative evaluation of a randomized controlled trial, 38 acutely ill rural patients receiving home hospital care reported high satisfaction, driven by strong rapport with the care team and safe, effective medical care in their homes. Patients perceived comfort from familiar surroundings, improved social support, nutrition, and sleep, while technology facilitated care but presented a learning curve and occasional barriers. Overall, the rural home hospital model was positively received, with minor technological challenges.
rs-fcMRI-guided rTMS is feasible and safe in adolescents with MDD, with preliminary clinical efficacy signals
This pilot trial will randomize 45 adolescents with MDD to conventional left DLPFC rTMS, rs-fcMRI-guided rTMS, or sham stimulation over 4 weeks. Primary outcomes include feasibility, adherence, retention, preliminary efficacy (CDRS-R response/remission), and safety. The study aims to provide preliminary evidence on feasibility and early efficacy of individualized circuit-informed rTMS.
Tart Montmorency cherry supplementation improves sustained attention, alertness, and reduces mental fatigue in middle-aged adults
In a 3-month double-blind RCT, 30 ml of Montmorency cherry concentrate twice daily improved digit vigilance accuracy by 3.3% (95% CI: 0.2, 6.4%) and reduced false alarms by 1.2 (95% CI: -2.0, -0.4) compared to placebo. Alertness increased by 5.9% (95% CI: 1.3, 10.5%) and mental fatigue decreased by 9.5% (95% CI: -16.5, -2.5%).
MOMENT-V, a telehealth-plus-mHealth intervention, is feasible for young adults with cannabis use disorder in primary care
This pilot randomized controlled trial protocol evaluates the feasibility of MOMENT-V, a fully remote brief intervention combining telehealth motivational enhancement therapy with mobile health ecological momentary intervention, versus enhanced usual care in 60 young adults with cannabis use disorder. Primary outcomes include intervention and trial feasibility measures (completion, engagement, acceptability, screening, eligibility, enrollment, retention) against a priori benchmarks. The study is ongoing, with recruitment from August 2025 to January 2027 and data collection projected to end in July 2027.
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 · observational
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 · observational
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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