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 claimsRotating shift work is associated with higher odds of irregular menstrual cycles and dysmenorrhea among female nurses
A cross-sectional study of 3,544 female nurses in China found that a history of rotating shift work was associated with higher odds of irregular menstrual cycles (OR=1.31, 95% CI: 1.03-1.65) and dysmenorrhea (OR=1.71, 95% CI: 1.42-2.06). Long-term cumulative exposure (≥12 years) to rotating shift work and night shifts was linked to elevated likelihood of menorrhagia.
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.
Quercetin-curcumin co-supplementation reduces overall symptom burden, fatigue, and pain and improves physical health-related quality of life in adults with mild-to-moderate Long COVID.
In an open-label, single-arm exploratory study, 15 adults with Long COVID received a quercetin-curcumin supplement (65 mg quercetin and 42 mg curcumin per capsule, two capsules twice daily) for 8 weeks alongside standard care. Overall symptom burden decreased significantly from a median C19-YRS score of 50 to 32 (q=0.018), with significant reductions in fatigue (q=0.006) and pain severity/interference (q=0.006), and improved physical health-related QoL (SF-36 PCS, q=0.025).
Vigorous-intensity work is associated with increased odds of cough or expectoration in individuals with mild to moderate COPD
In a cross-sectional study of 723 participants with mild-to-moderate COPD from NHANES 2007-2012, self-reported vigorous-intensity work was associated with higher odds of cough or expectoration (OR = 2.43, 95% CI: 1.41-4.22, P = 0.002) after full adjustment. A dose-response relationship was observed between longer duration of vigorous work and increased symptoms.
Favorable sleep health is positively associated with employee engagement in Japanese companies
In a cross-sectional analysis of 2,502 Japanese companies, favorable sleep health (as part of health-appropriate lifestyle factors) was positively associated with employee engagement (adjusted odds ratio [aOR] 1.03, 95% CI 1.02-1.04). High engagement was strongly linked to higher revenue (aOR 1.65, 95% CI 1.31-2.07) and operating profit (aOR 1.40, 95% CI 1.13-1.74).
COMISA patients exhibit a more vulnerable body composition profile characterized by lower skeletal muscle mass and higher visceral fat area compared to OSA-only patients
In a cross-sectional study of 2915 patients with moderate-to-severe OSA, 29.7% were classified as COMISA. COMISA patients had lower skeletal muscle mass (SMM) and higher visceral fat area (VFA), with the SMM/VFA ratio inversely associated with insomnia severity (β = -0.08, p = 0.001) and COMISA status (OR = 0.29, p = 0.004), particularly in males.
Lansoprazole may trigger or exacerbate restless legs syndrome and periodic limb movement disorder in hemodialysis patients
A 76-year-old hemodialysis patient developed dopaminergic-refractory RLS/PLMD after starting lansoprazole 15 mg/day. Symptoms nearly completely resolved within 14 days of lansoprazole withdrawal, with RLS-6 score dropping from 28 to 4, and a Naranjo score of 5 indicating a probable adverse drug reaction.
The 3-flap technique improves sleep quality in female patients with biopolymer disease in the gluteal and lumbar regions
A retrospective cohort study of 199 female patients undergoing the 3-flap technique for biopolymer removal reported statistically significant improvements in well-being indicators, including sleep quality. The study found that postoperative symptom resolution included reductions in myalgia (OR 0.15), asthenia (OR 0.03), and anxiety (OR 0.08), with sleep quality also improving as a secondary outcome.
Sleep disorder is associated with any-domain intrinsic capacity impairment in community-dwelling older adults with chronic diseases
In a cross-sectional study of 1063 community-dwelling older adults with chronic diseases in Nanjing, China, sleep disorder was significantly associated with any-domain intrinsic capacity impairment (OR 2.94, 95% CI 2.12 to 4.07). The prevalence of any-domain intrinsic capacity impairment was 70.18%, with sensory impairment being the most common domain deficit.
Persistent cognitive dysfunction in POTS is associated with abnormal cerebral blood flow and may persist despite conventional cardiovascular-centered treatments.
This scoping review of 18 studies found that abnormal cerebral blood flow was reported in 61% of 56 POTS patients with cognitive dysfunction. Sustained cognitive stress induced a greater reduction in cerebral blood flow velocity in POTS patients (approximately 7.8%) compared to controls (1.8%), suggesting a hemodynamic mechanism for brain fog and other cognitive symptoms.
Wearable single-channel EEG-derived sleep metrics are associated with physical and behavioral health outcomes in adolescents
In a community sample of 85 adolescents (ages 11-17), at-home single-channel sleep-EEG metrics were linked to physical and behavioral health. Greater REM duration and percentage were associated with decreased odds of overweight/obesity, while more N3 sleep was associated with decreased odds of hypertension. Sleep efficiency, sleep onset latency, and N3 decline were also associated with ADHD and internalizing disorder diagnoses.
Full-body red and near-infrared photobiomodulation is feasible and highly acceptable in a predominantly Hispanic/Latino population with musculoskeletal pain, and is associated with substantial perceived benefit.
In a single-arm pilot study of 40 adults with musculoskeletal pain, 92.1% reported global improvement, 74.3% reported immediate pain relief after the first session, and 95.0% would recommend PBM. Exploratory analysis estimated a reduction in total pain burden from median 6.0 to 3.5 (p < 0.001, r = 0.88).
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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