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).
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.
Brief CBT-I improves insomnia symptoms in women receiving chemotherapy for breast cancer
In a randomized clinical trial of 219 women undergoing chemotherapy for breast cancer, 6 weeks of CBT-I significantly reduced insomnia symptoms (ISI score MD, -2.19 [95% CI, -3.33 to -1.05]; P=.002) compared to non-CBT-I groups. However, CBT-I did not significantly improve fatigue symptoms (PROMIS-Fatigue MD, -0.90 [95% CI, -3.08 to 1.28]; P=.52). Bright light therapy (BLT) did not significantly improve either insomnia or fatigue symptoms compared to non-BLT groups.
Evidence Explorer
748 claimsAnticipatory financial strain is associated with sleep problems, partially mediated by loneliness
This longitudinal study found that worrying about future finances (anticipatory financial strain) was associated with higher loneliness and worse sleep quality and greater sleep disturbance in a large UK sample. Loneliness partially mediated the relationship between financial worry and these sleep outcomes. The study used fixed-effects regression models on 20,355 individuals over two waves (2018-2020 and 2021-2023).
Satisfactory sleep quality is associated with a lower risk of adolescent idiopathic scoliosis in Shanghai school students.
In a cross-sectional study of 5,026 students aged 9-15 in Shanghai, satisfactory sleep quality showed a protective association against screening-detected adolescent idiopathic scoliosis (AIS). The IPW-adjusted estimated population prevalence of AIS was 3.8%, with 162 confirmed cases. Multivariable logistic regression identified sleep quality as one of several modifiable factors associated with AIS.
Wearable sleep trackers show feasibility for predicting next-day physical fatigue in healthy adults using sleep physiology features.
This exploratory study found that machine learning models using sleep tracker data achieved an AUC of 0.75 for predicting next-day physical fatigue in healthy adults, with respiratory rate and REM sleep duration as key features. Predictive performance was lower in neurodegenerative disease (AUC=0.62) and immune-mediated inflammatory disease cohorts. The findings are preliminary and limited by outcome binarisation and small sample sizes.
Higher overall pre-sleep artificial light at night intensity is associated with shorter total sleep time in shift-working nurses and daytime office workers
This observational study of 136 shift nurses and 66 daytime office workers found that higher overall pre-sleep light intensity (Light PC1) measured by wrist actigraphy was strongly associated with shorter total sleep time (β=-0.59, SE=0.08, p<0.001). Bedroom light intensity showed a weaker but significant association with shorter total sleep time (β=-0.21, SE=0.09, p=0.028). Temporal patterns of light exposure (Light PC2) were not significantly associated with any sleep outcomes.
Inpatient environmental noise management combined with mindful breathing regulation improves nocturnal blood pressure and sleep quality in patients with post-stroke sequelae of liver-yang hyperactivity type.
This retrospective cohort study of 200 patients found that adding noise management and mindful breathing regulation to conventional nursing significantly reduced nocturnal systolic and diastolic blood pressure and improved Pittsburgh Sleep Quality Index scores compared to conventional nursing alone after 4 weeks. The combined group also showed better emotional regulation, psychological stability, and environmental satisfaction.
Elite academy soccer players exhibit compromised sleep quality through fragmentation despite adequate sleep duration
This study of 13 elite U15 academy soccer players found that while total sleep time (431-541 min) and sleep efficiency (84.4%) met age-specific recommendations, wake after sleep onset (53.3 min) and number of awakenings (39.8) substantially exceeded thresholds for good sleep quality. Training days yielded significantly lower total sleep time (431 min) and time in bed (478 min) compared to non-training days (541 min and 596 min, respectively).
Greater variability of post-respiratory delta-band activity is associated with neurocognitive dysfunction in obstructive sleep apnea
In a secondary analysis of 1077 adults with OSA from the APPLES study, greater variability (instability) of post-respiratory delta-band EEG activity was independently associated with poorer global cognitive performance (β = -1.50, 95% CI -2.30 to -0.71; p = 0.001) and reduced objective wakefulness (β = -0.38, 95% CI -0.64 to -0.11; p = 0.005), after adjusting for AHI and other confounders. This suggests delta instability may be a marker of impaired cortical resilience to respiratory stress.
Sleep disturbances prospectively predict suicidal ideation in adults
In a prospective cohort study of 652 adults, sleep disturbance (PSQI ≥ 6) was associated with a nearly 4-fold increased odds of future suicidal ideation (OR = 3.97). This association remained significant after adjusting for depressive symptoms (OR = 1.59). Bidirectional associations were also observed.
Negative illness perception is associated with increased insomnia in maintenance hemodialysis patients, partially mediated by fear of progression and moderated by self-compassion.
In a cross-sectional study of 332 maintenance hemodialysis patients in China, 55.72% reported insomnia. Illness perception was positively correlated with insomnia (r=0.629, p<0.01), and fear of progression mediated 17.5% of this relationship. Self-compassion moderated the effect, with higher self-compassion weakening the link between illness perception and fear of progression.
Replacing sedentary time or sleep with light physical activity is associated with lower perceived stress in older adults
In a cross-sectional study of 3,892 older adults (60+ years) from the 2015 China Health and Nutrition Survey, compositional analysis showed that the 24-hour movement behavior composition was significantly associated with perceived stress. Reallocating 30 minutes of sleep or sedentary behavior to light physical activity was associated with the largest decreases in perceived stress (Δ = -0.319 and -0.384, respectively; p < 0.001), with benefits starting at 5 minutes and increasing with duration.
Daily social media use duration does not impact sleep outcomes in university students, but specific platforms like TikTok and Snapchat may influence bedtime and sleep onset latency.
In a 14-day longitudinal study of 62 university students, objective measures of social media use and sleep (via accelerometers and smartphone data) found no within- or between-participant effects of total daily social media duration on sleep duration, onset latency, efficiency, or bedtime. However, TikTok use was associated with later bedtime (positive between-participants effect), and Snapchat use was associated with shorter sleep onset latency (negative between-participants effect).
Older age, female sex, smoking, and comorbidity are associated with lower accelerometer-measured physical activity in adults with cardiovascular diseases.
In a cross-sectional study of 1,484 Swedish adults aged 50-64 with cardiovascular diseases, being in the oldest age group (OR=0.59), female sex (OR=0.73), regular/occasional smoking (OR=0.37), and having one (OR=0.61) or more comorbidities (OR=0.45) were significantly associated with lower odds of higher moderate-to-vigorous physical activity levels. A healthy diet was associated with higher physical activity (OR=1.84).
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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