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
752 claimsA wearable-supported digital health intervention with personalized feedback and light incentives improves attitudes toward sleep and physical activity but shows limited behavioral change in a community setting
This proof-of-concept study tested a wearable device (Oura Ring or Fitbit) integrated with the Welloop app and light incentives in 130 participants (median age 49, 83% women) in Kobe, Japan. Attitudinal outcomes showed significant or near-significant improvements in perceived enjoyment and necessity of physical activity and a significant shift in dietary stage of change, while objective behavioral changes were modest (small improvements in exercise duration, walking time, reduced sleep procrastination) and mostly not statistically significant.
Sleep duration of approximately 7 hours on weekdays and at least moderate-intensity physical activity are associated with better early glycemic control in newly diagnosed type 2 diabetes patients
In a cross-sectional study of 340 newly diagnosed type 2 diabetes patients, a U-shaped association was found between weekday sleep duration and fasting blood glucose, with optimal sleep around 6.92 hours. Moderate- to high-intensity physical activity was associated with significantly lower fasting blood glucose and glycated hemoglobin, and may partially offset adverse glycemic effects of insufficient sleep.
Lower serum ferritin levels within the normal range are strongly correlated with greater RLS symptom severity in drug-naive patients
In 113 drug-naive idiopathic RLS patients with serum ferritin within the laboratory reference range (22-322 μg/L), multiple regression analysis showed ferritin level (p < 0.001) and age (p = 0.001) were independent predictors of symptom severity. The median ferritin was 51.4 μg/L, and a very strong negative correlation was found between ferritin and RLS severity scores.
Disruptive mealtime behaviors, dietary supplements, and hyperactivity/noncompliance predict clinically significant insomnia symptoms in young children with autism spectrum disorder.
In a sample of 103 children with autism (mean age 5.8 years, 77.7% male), 33% had clinically significant insomnia symptoms (PAIRS ≥ 22). After adjusting for confounders, disruptive mealtime behaviors, parent health-related quality of life and family functioning, ABC subscales, and dietary supplements were significantly associated with insomnia symptoms; best subset modeling identified ABC hyperactivity/noncompliance, dietary supplements, and mealtime behaviors as the most significant predictors (ROC = 0.842).
Sleep quality improves across a competitive season in collegiate female rowers
This prospective observational study of 12 collegiate female rowers found that sleep quality significantly improved from early to late season (p = 0.009), with small-to-moderate effect sizes. Fatigue, confusion, and total mood disturbance also decreased significantly, while sleep quantity remained unchanged.
Depressive symptoms are negatively associated with both physical and mental health-related quality of life among physical education teacher education students
In a cross-sectional study of 168 physically active physical education teacher education students in Chile, depressive symptoms were negatively associated with both the physical component summary (PCS) and mental component summary (MCS) of HRQoL, with stronger associations for MCS. The model explained 61% of variance in MCS but only 6% in PCS, indicating mental health symptoms are more strongly linked to HRQoL than physical activity in this sample.
Children with autism and comorbid sleep disorder exhibit neuroclearance dysfunction linked to systemic iron deficiency
In a study of 230 children with ASD (114 with sleep disorder, 116 without) and 110 typically developing controls, those with ASD and sleep disorder showed significantly reduced ALPS indices and elevated free water fraction, indicating impaired perivascular clearance. Serum iron was markedly lower in the ASD-sleep disorder group, and mediation analysis supported a pathway from iron deficiency to cerebral edema to impaired neuroclearance.
Prescribed sleep medication use is prevalent (20.9%) among children and young people experiencing mental health crises, and is associated with longer length of stay, trauma-related psychiatric conditions, and polypharmacy.
In a cross-sectional study of 201 children and young people (CYP) attending a mental health crisis service in Sydney, 20.9% were prescribed sleep medications (e.g., melatonin, benzodiazepines). Multivariate regression showed that longer length of stay (AOR=3.61), trauma-related psychiatric conditions (AOR=2.81), and polypharmacy (AOR=11.36) were significantly associated with increased prescribed sleep medication use.
Better sleep quality and longer sleep duration are associated with fewer depressive symptoms and greater well-being among Kuwait University students, independent of item overlap.
In a cross-sectional study of 389 Kuwait University students, better sleep quality (B = -1.22, 95% CI -1.84 to -0.60; β = -0.20) and longer sleep duration (B = -0.48, 95% CI -0.74 to -0.21; β = -0.17) were associated with lower depressive symptoms. Better sleep quality (B = 4.01, 95% CI 1.72 to 6.30; β = 0.19) and longer duration (B = 1.35, 95% CI 0.37 to 2.33; β = 0.14) were associated with higher well-being.
Initiating novel hypnotics in BZRA users reduces BZRA use, but success declines with longer prior BZRA use
In a retrospective cohort study of 190 patients on BZRA hypnotics who initiated novel hypnotics, 46% achieved BZRA reduction at 1 year. Success rates were significantly higher in patients with less than 1 year of prior BZRA use (69%) compared to those with 1 year or more (36%).
Smartphone addiction and sedentary time are associated with poorer sleep quality and more frequent neck/shoulder symptoms in university students
In a cross-sectional study of 585 university students, higher smartphone addiction and longer sedentary time were associated with higher PSQI scores, a higher prevalence of poor sleep (43.8%), and a higher prevalence of neck/shoulder symptoms (46.2%). Meeting physical activity recommendations was associated with lower PSQI scores and lower prevalence of poor sleep but not with neck/shoulder symptoms.
Evening sugar intake (≥6 PM) is associated with decreased sleep efficiency in professional male rugby league athletes
In a 7-day observational study of 28 professional male rugby league athletes, each 1 g increase in sugar consumed after 6 PM was associated with a 0.21% decrease in sleep efficiency, and each 1 g/kg increase was associated with a 0.22% decrease. No other significant associations between dietary intake and sleep outcomes were found.
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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