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 claimsHealthy 24-hour movement behavior profiles (high MVPA, low SB, adequate sleep) are associated with better mental health in Chinese school students
This observational study identified distinct 24-hour movement behavior profiles among primary and secondary school students in China. Primary school students with profiles characterized by low sedentary behavior, high MVPA, and long sleep, or consistently high LPA, had significantly lower depression, fewer internalizing problems, and better working memory and inhibition control. Secondary school students with high MVPA and long sleep on weekdays and high MVPA on weekends had significantly lower depression and fewer internalizing problems compared to those with high SB, low LPA, and short sleep.
Problematic smartphone use is associated with poor sleep quality and stress in dental students
In a cross-sectional study of 485 dental students, 54.5% were classified as high-risk smartphone users. High-risk users had significantly shorter sleep onset latency (19.90 vs 24.50 min) and higher frequency of poor subjective sleep quality, sleep disturbance, daytime dysfunction, and elevated stress, anxiety, and depression. Stress scores predicted high-risk smartphone use (OR=1.09, 95% CI: 1.02-1.17), while sleep disturbance was a predictor in domain-specific models but lost significance in the fully adjusted model.
Psychotropic medications alter sleep architecture in class-specific ways, with cumulative burden associated with longer REM latency and reduced arousal index.
This retrospective polysomnographic study compared 61 psychotropic medication users to 60 non-users and found that medicated individuals had reduced sleep efficiency (p=.001), prolonged sleep onset and REM latency (p=.001), increased light sleep, and fewer sleep cycles. Multivariable analyses showed antidepressants increased REM latency (p=.001) and periodic limb movements (p=.015), anticonvulsants enhanced slow-wave sleep (p=.013), and antipsychotics reduced arousals (p=.004). A dose-response relationship was observed, with greater psychotropic burden independently associated with longer REM latency (p=.029) and reduced arousal index (p=.001).
Insomnia severity is negatively associated with life satisfaction and positively associated with psychological distress in adults from Mediterranean and neighbouring countries.
In a cross-sectional survey of 4010 adults, higher insomnia severity was the strongest negative correlate of life satisfaction (β = -0.19) and the strongest positive correlate of depression, anxiety, and stress (β ≈ 0.43-0.47). These associations were consistent across all psychological outcomes, suggesting sleep-related variables are key correlates of mental well-being.
Transportation-related physical activity is associated with lower odds of sleep disorders, while occupation-related physical activity is associated with higher odds in U.S. adults
In a cross-sectional study of 25,732 U.S. adults from NHANES 2007-2018, transportation-related physical activity (TPA) was associated with 21% lower odds of sleep disorders (OR 0.79, 95% CI 0.67-0.93), while occupation-related physical activity (OPA) was associated with 15% higher odds (OR 1.15, 95% CI 1.02-1.30). Total physical activity and leisure-time physical activity showed no significant associations with sleep disorders.
Higher Mediterranean diet adherence and lower screen time are associated with reduced perceived stress in adolescents, with Mediterranean diet adherence partially mediating the screen time-stress association.
In a cross-sectional study of 1229 adolescents (mean age 13.45 ± 1.97 years), higher Mediterranean diet adherence (MDA) and lower screen time (ST) were significantly associated with reduced perceived stress. Mediation analysis showed that MDA partially mediated the association between ST and stress, accounting for 10.12% of the total effect (indirect effect = 0.025, 95% CI: 0.005, 0.054).
Better access to destinations and services is associated with higher adherence to sleep guidelines among schoolchildren in regional and remote areas
Among Australian schoolchildren aged 10-12 living in regional and remote areas, better parent-reported access to destinations and services was associated with 48% higher odds of meeting sleep guidelines (OR = 1.48; 95% CI: 1.14, 1.92). No significant associations were found for children in major cities. Overall, only 10.1% of participants met all 24-hour movement guidelines.
Electricity loadshedding is associated with poorer self-reported sleep, studying habits, and grades in South African university students
In a cross-sectional survey of 1124 South African university students during 2023, 73% reported that loadshedding affected their sleep, with 80% of those reporting worse sleep. Access to alternative power was associated with nearly 60% reduced odds of worse sleep (OR=0.43, 95% CI: 0.32-0.56). Students with worse sleep more often reported a drop in grades (59% vs. 38%, P=0.015).
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).
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.
Suicidal ideation and suicide attempt share genetic architecture with sleep regulation-related gene sets
Stratified analyses showed that suicide attempt pairs were enriched for gene sets related to sleep regulation, among other traits. The study used genome-wide association study summary statistics from 15 studies (N=46,350-975,353) and identified shared loci mapping to 798 unique genes.
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 · observational
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 · observational
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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