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
755 claimsPerinatal antibiotic exposure during delivery is associated with altered sleep behavior in infants at 2 and 6 months of age.
In a prospective birth cohort study of 192 infants, indirect antibiotic exposure during delivery was associated with a higher daytime-to-nighttime sleep ratio and fewer nighttime awakenings at 2 and 6 months. Effect sizes were small to moderate, suggesting subtle alterations in sleep behavior rather than overt sleep disturbance.
Brief bedside PPG-HRV, particularly HF-related indices such as lnHF and HFnorm, provides auxiliary physiological information related to pain, sleep disturbance, and depressive symptoms in hospitalized adults with chronic pain.
In a cross-sectional study of 172 inpatients with chronic pain, lnHF was significantly associated with pain, sleep disturbance, and depression. Random-forest models showed the strongest predictive performance for sleep disturbance (R²_CV = 0.844), followed by depression (R²_CV = 0.696) and pain-related burden (R²_CV = 0.506).
Loneliness is indirectly associated with sleep disturbances through anxiety symptoms, but not through substance use coping, in adults from Mississippi coastal communities.
In a cross-sectional study of 310 adults (mean age 50.47 years, 53.3% female), loneliness was initially associated with sleep disturbances, but this direct association became non-significant when anxiety and substance use coping were included. A significant indirect effect was found: loneliness increased anxiety, which in turn increased sleep disturbances. Higher community resilience and social support were associated with lower loneliness.
Psychological resilience and job satisfaction are protective factors, while nursing stress, night shift frequency, and poor sleep quality are risk factors for burnout among ICU nurses.
A machine learning model using nine predictors identified burnout in ICU nurses with an AUC of 0.983 and Brier score of 0.054. Psychological resilience (SHAP value 0.197) and job satisfaction (0.152) were primary protective factors, while nursing stress (0.059), night shift frequency (0.016), and poor sleep quality (0.015) were key risk factors.
Post-concussion clinical insomnia is associated with prolonged recovery time in children and adolescents with persistent post-concussion symptoms
In a prospective longitudinal study of 20 children and adolescents with persistent post-concussion symptoms, 45% also had post-concussion clinical insomnia (PCCI). Recovery time was three times longer for those with PCCI (median 150 days) compared to those without (median 47 days), and mood disturbance significantly predicted sleep disturbance at 4-week follow-up.
Asthma predicts increased 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 a 23% higher risk of depression (RR=1.23, 95% CI: 1.16-1.30), a 12% higher risk of anxiety (RR=1.12, 95% CI: 1.05-1.18), and a 27% higher risk of comorbid depression with anxiety (RR=1.27, 95% CI: 1.17-1.38). The highest prevalence of comorbid depression and anxiety was observed in 2020.
Caffeine use disorder has a direct effect on sleep problems and an indirect effect through depressive symptoms among university students
In a cross-sectional study of 530 Bangladeshi university students, nearly 72% reported caffeine consumption. Structural equation modeling showed that caffeine use disorder (CUD) had a significant direct effect on sleep problems and an indirect effect through depressive symptoms, while caffeine use motives did not directly affect sleep disturbance.
Sleep duration of approximately 7 hours on weekdays and moderate-to-high 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- and high-intensity physical activity were significantly associated with lower fasting blood glucose (β = -2.76 and -3.22) and glycated hemoglobin (β = -1.50 and -2.01) compared to low activity. Combined analysis showed that 'moderate sleep & high physical activity' on weekdays (β = -3.57) and 'long sleep & high physical activity' on weekends (β = -4.25) provided notable glycemic control benefits.
Hericium erinaceus reduces symptoms of sleep disorders
A systematic review of five RCTs and three pilot clinical trials found that Hericium erinaceus supplementation improved symptoms of sleep disorders, alongside benefits for depression, anxiety, and binge eating. The review included studies on participants with and without dementia, with cognitive improvements measured by a combined weighted mean increase of 1.17 on the Mini-Mental State Examination.
Healthy lifestyle is associated with higher life satisfaction among new university students
A cross-sectional study of 419 new undergraduate students at Tehran University of Medical Sciences found that those with healthy lifestyles had significantly higher odds of good life satisfaction (aOR = 1.91; 95% CI: 1.10, 3.35; p = 0.02). Each one-unit increase in lifestyle score was associated with a 28% increase in the odds of good life satisfaction (aOR = 1.28; 95% CI: 1.05, 1.57; p = 0.02).
Nocturnal sleep disturbances are associated with the severity of objective excessive daytime sleepiness in children and adolescents with narcolepsy type 1.
In a cross-sectional study of 114 children and adolescents with NT1, those with more severe daytime sleepiness (shorter mean sleep latency on MSLT) had progressively shorter nocturnal sleep latency, higher N1 sleep proportion, lower nocturnal oxygen saturation, and shorter mean REM sleep latency. Generalized linear models identified shorter nocturnal sleep latency, longer N1 sleep duration, higher arousal index, and higher periodic limb movements index as factors associated with shorter MSL.
Longer objective sleep duration is associated with worse cognitive performance in euthymic bipolar disorder
In 40 euthymic individuals with bipolar disorder, longer assumed sleep duration measured by actigraphy was negatively associated with overall cognitive performance (SCIP total score, β = -0.38, p = 0.011), and longer total sleep time was negatively associated with delayed verbal learning (β = -0.48, p = 0.003). Longer sleep onset latency was linked to worse working memory and processing speed, and more wake after sleep onset was linked to worse verbal fluency.
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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