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
754 claimsCaffeine supplementation may have a detrimental effect on sleep and recovery in athletes
This systematic review of nine randomized controlled trials found that caffeine supplementation can adversely affect sleep parameters in athletes, including sleep quality, quantity, efficiency, number of awakenings, and sleep onset latency. The effects vary based on timing of consumption, habitual caffeine use, and dose.
Multidomain lifestyle interventions combined with pharmacological or nutraceutical approaches may improve cognition in individuals across the Alzheimer's disease continuum.
A systematic review of 12 randomized controlled trials found that combining multidomain lifestyle interventions (2-7 domains including physical exercise, cognitive training, dietary guidance, social activities, sleep hygiene, cardiovascular/metabolic risk management, psychoeducation or stress management) with pharmacological components (e.g., Omega-3, Tramiprosate, vitamin D, BBH-1001, epigallocatechin gallate, Souvenaid, metformin) may effectively improve cognition. Seven trials targeted participants with prodromal AD, MCI, or early dementia, while five focused on at-risk individuals or those with subjective cognitive decline, with two studies enriching populations for APOE-ε4 carriers.
Lavender scent improves sleep quality and physical balance in elderly individuals
In a randomized controlled trial of 90 elderly participants, those who slept with lavender pouches for one month showed significant improvements in sleep quality (PSQI total score decreased from 6.11±2.86 to 4.33±2.07, p<0.05) and physical balance (BBS score increased from 38.31±11.84 to 41.48±10.82, p<0.05). Sleep latency also decreased significantly.
Repeated right dorsolateral prefrontal continuous theta-burst stimulation improves subjective sleep quality and athletic performance in athletes with chronic insomnia
In a randomized, sham-controlled trial, 35 male athletes with chronic insomnia received either active cTBS or sham stimulation once daily for 7 days. Active cTBS produced a greater reduction in PSQI global score than sham, and improved countermovement jump height, 50 m sprint performance, and agility. Resting-state EEG microstate dynamics were also altered, but these changes are exploratory and not causal.
HD-tDCS over the DMPFC reduces PSQI scores and improves sleep onset latency and sleep efficiency in chronic insomnia patients
A 10-day course of active high-definition transcranial direct current stimulation (HD-tDCS) targeting the dorsal medial prefrontal cortex significantly decreased Pittsburgh Sleep Quality Index (PSQI) scores compared to sham stimulation in chronic insomnia patients. Exploratory polysomnography measures also showed improvements in sleep onset latency and sleep efficiency after active treatment.
Integrating cognitive behavioral therapy for insomnia into best-practice care reduces pain severity in patients with knee osteoarthritis and insomnia
This protocol describes a randomized controlled trial testing whether adding 6 sessions of CBTi to 12 sessions of physical therapist-led best-practice care (BPC) reduces pain severity more than BPC plus 6 general lifestyle education sessions in 128 patients with knee osteoarthritis and insomnia. The primary outcome is between-group difference in pain severity change at 6 months post-intervention. Secondary outcomes include sleep, mood, function, inflammation biomarkers, and cost-effectiveness.
Acupotomy at spinal acupoints improves therapeutic effectiveness in patients with primary insomnia
In a comparative study of 185 primary insomnia patients, acupotomy at spinal acupoints (95 cases) resulted in a significantly higher overall response rate than Zolpidem Tartrate Tablets (90 cases). The acupotomy group also showed significantly greater improvements in sleep quality (PSQI, ISI), hyperarousal (PSAS, HAS), sleep latency, actual sleep duration, number of awakenings, anxiety (SAS), depression (BDI), and serum neurotransmitters (GA, GABA), with a lower total adverse reaction rate.
Objective sleep parameters are associated with cognitive performance in euthymic bipolar disorder
In 40 euthymic individuals with bipolar disorder, longer assumed sleep duration was negatively associated with overall cognitive performance (β = -0.38, p = 0.011). Longer sleep onset latency was negatively associated with working memory (β = -0.41, p = 0.014) and processing speed (β = -0.38, p = 0.002), while greater wake time after sleep onset was negatively associated with verbal fluency (β = -0.39, p = 0.016).
CGM-guided dietary titration improves Time in Range in GSD patients
In interventional settings, CGM-guided dietary titration improved Time in Range from 72% to 86% in gene therapy trials, and reduced serum triglycerides and liver size. CGM consistently identified asymptomatic hypoglycemia, with adult cohorts spending up to 12% of time below range despite normal spot checks.
Association rules derived from multimodal sleep data reveal significant co-occurrences between lifestyle interventions and sleep patterns in adults with mild-to-moderate OSA using a digital therapeutics application.
The study analyzed a 12-week digital intervention for 192 adults with mild-to-moderate OSA, combining sleep diary, smartwatch, and app engagement data. Using the Apriori algorithm, association rules with lift and confidence scores significantly higher than random chance were generated, showing co-occurrences between lifestyle missions and sleep diary or watch measurements.
Cheers Restore use is associated with improved next-day subjective well-being after alcohol consumption in healthy adults
In a decentralized observational cohort study of 90 adults, use of the dietary supplement Cheers Restore was associated with statistically significant improvements in next-day mental clarity, physical well-being, energy, and sleep quality compared to alcohol-only nights. Effect sizes were small (Cohen's d = 0.20-0.32). The study was observational and not designed to establish causality.
Metformin may improve sleep outcomes in older adults with type 2 diabetes, particularly those with poor baseline sleep quality.
This narrative review suggests that metformin use in older adults with T2DM is associated with modest improvements in sleep-related outcomes, especially among patients with Pittsburgh Sleep Quality Index scores above 5. The evidence is based on observational studies and mechanistic plausibility, with no dedicated randomized controlled trials available.
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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