1248 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.
A 12-week telehealth-supported home-based exercise program improves functional capacity and patient-reported outcomes in non-dialysis stage 4-5 chronic kidney disease.
In a randomized controlled trial of 54 non-dialysis CKD patients, a 12-week telehealth-supported home-based exercise program significantly improved 6-minute walk test distance compared to usual care (+29.41 m vs -19.27 m, P < .001). Significant improvements were also observed in sarcopenia risk, fatigue, mood symptoms, sleep quality, physical performance, and quality of life.
Interval-based aerobic exercise combined with parent behavioral education improves sleep efficiency in children with autism spectrum disorder and sleep disturbances
In a randomized controlled trial, children with ASD and sleep disturbances who received a 2-week interval-based aerobic exercise program plus parent behavioral education (IAE-PBE) showed significantly greater improvement in sleep efficiency compared to those receiving parent behavioral education alone (group-by-time interaction p=0.035; within-group p=0.026, Hedges' g=0.89). The IAE-PBE group also showed greater improvements in caregiver-reported sleep disturbances (p=0.003) and perseverative responses on attention tests (p<0.001).
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.
Evidence Explorer
745 claimsIntegrated TCM-Western 'Three-Team' co-management improves sleep quality and glycemic control in patients with type 2 diabetes and comorbid sleep disorders.
In a prospective non-randomized controlled study, patients with T2DM and sleep disorders receiving the integrated 'Three-Team' co-management model (endocrinologist, TCM physician, health manager) for 6 months showed significantly greater improvements in PSQI scores (group × time interaction χ²=32.59, P<0.001) and glycemic control (FBG and HbA1c) compared to conventional therapy. At 6 months, PSQI decreased by 2.44 points from baseline in the intervention group, a 2.4-fold greater reduction than controls, with significant between-group differences in FBG and HbA1c observed as early as 3 months.
Atorvastatin use is associated with decreased sleep efficiency in patients undergoing polysomnography
In a cross-sectional retrospective study of 3754 patients who underwent in-laboratory polysomnography, use of atorvastatin was significantly associated with decreased sleep efficiency (β = -1.95; 95% CI = -3.71 to -0.19; p = 0.030) after adjusting for confounders. Other lipid-lowering agents did not significantly impact sleep measures.
Vasomotor and depressive symptoms are primary correlates of poor sleep quality in postmenopausal women, regardless of breast cancer history
In a cross-sectional study of 102 postmenopausal women (64 with breast cancer, 38 without), global PSQI scores were similar between groups, and 34.3% were classified as poor sleepers. Vasomotor symptoms (β=0.22, P=.004) and depressive symptoms (β=0.45, P<.001) were significant correlates of sleep quality, together with employment and smoking, explaining 54% of variance. Breast cancer survivorship was not associated with sleep quality.
Increasing physical activity is weakly associated with lowering resting heart rate over 6 months in COPD patients not taking beta-blockers
In patients with COPD, increasing daily step count over 6 months was inversely associated with changes in resting heart rate (rs = -0.48), LF/HF ratio (rs = -0.35), and SD2/SD1 ratio (rs = -0.28) in those not taking beta-blockers. Changes in movement intensity during walking were also inversely associated with changes in SD2/SD1 ratio (rs = -0.51). Cross-sectional associations between physical activity and cardiac autonomic function were weak to moderate.
Longer sleep duration and shorter wake bouts are associated with more favorable adipokine profiles in older adults
In older adults from the Baltimore Longitudinal Study of Aging, longer average wake bout length was cross-sectionally associated with lower adiponectin and leptin levels. Longitudinally, longer total sleep time predicted increases in adiponectin, while short sleep duration (<6h) predicted declines. Associations were stronger in females and those with lower central obesity.
Lower serum ferritin levels are strongly correlated with greater RLS severity in drug-naive patients with idiopathic RLS, even when ferritin is within the normal laboratory range.
In a cross-sectional study of 113 drug-naive idiopathic RLS patients with serum ferritin levels within the normal range (22-322 μg/L), multiple regression analysis identified serum ferritin (p < 0.001) and age (p = 0.001) as independent predictors of symptom severity. A very strong negative correlation was found between ferritin level and RLS severity, suggesting ferritin should be evaluated as a continuous parameter rather than a threshold.
Later eating timing is associated with lower diet quality in preschool children, with chronotype as an effect modifier
In 656 Finnish preschool children, longer morning latency, later eating midpoint, and later last eating occasion were associated with lower diet quality scores. Chronotype-stratified analyses showed that longer evening latency was inversely associated with diet quality only in early chronotypes, while later eating midpoint and last eating occasion were inversely associated in intermediate and late chronotypes, but not early.
Greater sleep latency is associated with worse inhibitory control in pediatric ALL survivors
In a pilot study of 23 children aged 8-12 who were >6 months post-treatment for acute lymphoblastic leukemia, greater objectively measured sleep latency was associated with worse inhibitory control (r = -0.42, p = 0.046). Total sleep time was positively associated with inhibitory control and attention. The study demonstrated feasibility and acceptability of home EEG-based sleep monitoring in this population.
Electronic device use, sleep habits, and commuting patterns are associated with neck pain in Chinese adults
This multicentre cross-sectional study of 6,969 Chinese adults found that computer use for work ≥2 hours/day (OR=1.39), smartphone use for work ≥3 hours/day (OR=1.21), smartphone screen below eye level (OR=1.16), and firm mattress (OR=1.19) were associated with increased odds of neck pain. Sleeping ≥7 hours/day (OR=0.79), supine sleeping (OR=0.87), and walking as primary transportation (OR=0.80) were associated with decreased odds.
Regular interactive gaming improves psychomotor speed and spatial reasoning in adolescent gamers, independent of sleep quality, but dietary caloric intake poses greater metabolic risks than gaming behavior.
In a comparative cross-sectional study of 200 male adolescents, gamers (≥5 hours/week) showed faster auditory, visual, and aim reaction times (P < 0.001) and better spatial quotient (P = 0.001) compared to non-gamers. The benefit on visual reaction time persisted after adjusting for sleep quality (PSQI), but skinfold thickness was more strongly associated with caloric intake (η² = 0.19) than gaming status (P = 0.035).
Poorer subjective sleep quality is associated with greater glycemic variability in nondiabetic African American pregnant women
In a secondary analysis of 55 nondiabetic African American pregnant women (16-22 weeks gestation), poorer subjective sleep quality (measured by PSQI) was significantly associated with higher glucose SD (B = 0.42, 95% CI [0.07, 0.76]), higher MAGE (B = 1.10, 95% CI [0.30, 1.91]), and greater CV (B = 0.44, 95% CI [0.12, 0.75]). No objective sleep dimensions (Fitbit Inspire 2) were significantly associated with glycemic outcomes.
Disruptive mealtime behaviors, parent health-related quality of life and family functioning, ABC subscales, and dietary supplements are significantly associated with 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% scored ≥22 on the Pediatric Autism Insomnia Rating Scale (PAIRS). After adjusting for confounders, disruptive mealtime behaviors, parent health-related quality of life and family functioning, ABC subscales (especially hyperactivity/noncompliance), and dietary supplements were significantly associated with elevated insomnia symptoms.
Newest Studies
All →Effects of a telehealth-supported home-based exercise program on functional capacity, sarcopenia risk, and patient-reported outcomes in non-dialysis stage 4-5 chronic kidney disease.
Journal of nephrology, 2026 · rct
Interval-Based Aerobic Exercise and Behavioral Intervention for Sleep Disturbances in Children With Autism Spectrum Disorder: A Randomized Controlled Trial.
Autism research : official journal of the International Society for Autism Research, 2026 · rct
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
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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