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
752 claimsOrganized sports participation is associated with higher physical activity levels and lower BMI in Saudi male adolescents, but also with shorter sleep duration.
Among 124 Saudi male adolescents (70 athletes, 54 non-athletes), athletes had significantly higher physical activity levels (98.6% vs 55.6% meeting guidelines) and lower BMI (23.64 vs 29.69 kg/m2). However, athletes reported shorter average sleep duration (9.06 vs 11.28 hours per day), though both groups exceeded 8 hours. No significant difference was found in daily screen time.
A remote physical activity intervention improves physical activity and quality of life but has limited effects on sleep quality and musculoskeletal symptoms in Brazilian education professionals.
A 12-week remote physical activity intervention using motivational messages delivered via digital platforms significantly increased light, moderate, vigorous, and total physical activity in education professionals. Quality of life improved in physical, psychological, and environmental domains, but overall sleep quality did not change significantly, while sleep duration worsened slightly. Upper back pain decreased significantly, but other musculoskeletal symptoms showed no significant improvement.
Good sleep quality increases live birth probability by 12% in IVF-ET patients
The review found a significant positive correlation between sleep quality and pregnancy outcomes in IVF-ET patients. Women with good sleep quality had a 12% higher probability of live birth compared to those with poor sleep quality. Poor sleep quality was identified as an independent risk factor for pregnancy failure in females and reduced semen quality in males.
Semaglutide 2.4 mg reduces the incidence of obesity-related complications and is cost-effective in Japan under retreatment scenarios.
In a lifetime economic model from a Japanese public payer perspective, semaglutide 2.4 mg plus diet and exercise reduced the incidence of obesity-related complications such as type 2 diabetes, cardiovascular events, obstructive sleep apnea, and gout compared to diet and exercise alone. The incremental cost-effectiveness ratio was ¥5,300,580/QALY for patients without type 2 diabetes and ¥7,077,984/QALY for those with type 2 diabetes, with retreatment improving QALY gains.
Meal enjoyment, social interaction, and outing frequency are associated with handgrip strength in older women after adjusting for age
In a cross-sectional study of 2206 community-dwelling older women, higher handgrip strength was associated with younger age and more favorable lifestyle behaviors. After adjusting for age, meal enjoyment (p=0.024), social interaction (p=0.001), and outing frequency (p=0.017) remained significantly associated with handgrip strength, while sleep quality (p=0.073) and exercise frequency (p=0.060) did not. Higher lifestyle scores were significantly associated with higher handgrip strength.
Asthma predicts higher risk of depression, anxiety, and their comorbidity in Australian men
In a retrospective cohort study of 16,021 Australian men followed from 2014 to 2022, self-reported asthma was associated with significantly higher risks of depression (RR=1.23), anxiety (RR=1.12), and comorbid depression with anxiety (RR=1.27). The highest prevalence of comorbid depression and anxiety was observed in 2020.
THC/CBD combination reduces Restless Legs Syndrome severity in patients with multiple sclerosis and idiopathic RLS
In an exploratory open-label trial, 2.7 mg THC/2.5 mg CBD significantly improved IRLS scores after 1 and 3 months (p<0.001), with sustained improvement at 1 year in 66.66% of patients. Wake after sleep onset was also significantly reduced (p=0.015).
Walking habit reduces colorectal cancer risk in adults in Hunan, China
In a case-control study of colorectal cancer (CRC) patients and matched controls in Hunan, China, participants with a walking habit had a significantly lower risk of CRC compared to those without (OR=0.533, 95% CI: 0.392-0.725, P<0.001). This protective effect was observed after adjusting for gender and age.
Financial strain is associated with poorer sleep outcomes, with stronger associations among Asian individuals, particularly Pakistani individuals, compared to White individuals.
This longitudinal study of 36,544 individuals (114,164 person-years) from the UK Household Longitudinal Study found that financial strain was associated with poorer sleep quality, sleep disturbance, daytime dysfunction, sleep latency, and sleep medication use. The association was stronger among Asian individuals compared to White individuals, with the effect most pronounced in Pakistani individuals.
Sleep-timing mismatch (MSFsc-lights-off interval) predicts poorer objective sleep initiation, continuity, and REM architecture in a clinical population under a fixed laboratory schedule
In 645 clinically referred adults undergoing polysomnography under a fixed schedule (lights-off 21:30, lights-on 06:00), a greater mismatch between individual sleep midpoint (MSFsc) and lights-off time was independently associated with longer sleep onset latency, lower sleep efficiency, higher N1 sleep, and lower REM percentage. These associations were most pronounced in patients with later MSFsc and remained significant after adjusting for age, sex, BMI, AHI, and insomnia severity.
SGLT2 inhibitors reduce acute kidney injury incidence in patients with diabetes mellitus receiving cisplatin chemotherapy
In a retrospective study of 288 patients with diabetes mellitus receiving cisplatin, those taking SGLT2 inhibitors had a significantly lower incidence of acute kidney injury (13.9% vs 28.5%, OR 0.42, 95% CI 0.23-0.76). The SGLT2 inhibitor group also showed higher eGFR at 3 months and lower rates of hypomagnesemia and anemia.
Sleep duration of approximately 7 hours on workdays 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 could partially offset the adverse glycemic effects of insufficient sleep.
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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