1248 sleep evidence claims,
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Representative claims people are checking:
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
746 claimsAge-related attenuation of muscle endocrine signaling, together with insulin resistance and low-grade inflammation, may lower the threshold at which sleep fragmentation translates into amyloid/tau dyshomeostasis, glial activation, and network dysfunction in Alzheimer's disease.
This review proposes a sleep-muscle-brain framework where sarcopenia, sarcopenic obesity, and insulin resistance are modifiable conditions that bias sleep continuity and amplify the neurodegenerative impact of sleep disruption. The framework suggests that peripheral muscle-metabolic aging processes lower the threshold for sleep fragmentation to trigger Alzheimer's-related pathology, though direct causal evidence in humans is insufficient.
Nutrition, micronutrients, and phytochemicals reduce heat stress-induced depression and related neuropsychological disorders
This review suggests that chronic heat stress induces depression and neuropsychological disorders through HPA axis hyperactivation, oxidative stress, neuroinflammation, mitochondrial dysfunction, and altered neurotransmitter signaling. It proposes that adequate macronutrient intake, micronutrients (B vitamins, vitamin D, magnesium, zinc, selenium, iron), and phytochemicals (polyphenols, flavonoids, carotenoids) can modulate these pathways and enhance resilience against heat-induced depression.
Lipophilic agents exhibit increased volumes of distribution with risk of accumulation in patients with obesity
The paper reports that excess adiposity induces drug-specific alterations in distribution, with lipophilic agents showing increased volumes of distribution and a consequent risk of accumulation. This finding is based on a review of recent pharmacokinetic data in perioperative patients with obesity.
Worse executive function in Alzheimer's disease patients is associated with more severe impairment in activities of daily living
This study found that Alzheimer's disease patients showed significant deficits in executive control as measured by the stop-signal task and event-related potentials compared to healthy controls. Specifically, Go accuracy and overall accuracy in the AD group were negatively correlated with activities of daily living scores (r = -0.603 and r = -0.624, respectively), indicating that poorer executive function relates to greater ADL impairment.
Gut microbiota-driven metabolic reprogramming, including accumulation of toxic aromatic amino acid catabolites, is a key contributor to Parkinson's disease with REM sleep behavior disorder and idiopathic RBD.
This study found that Parkinson's disease patients with RBD exhibit distinctive metabolic disturbances, including accumulation of gut microbiota-derived toxic aromatic amino acid catabolites, which were also observed in idiopathic RBD patients. Gut microbial dysbiosis in these groups drives a functional shift away from dietary fiber fermentation toward enhanced degradation of protein, aromatic amino acids, glycine, and intestinal mucin glycans, associated with exacerbated oxidative stress, neuroinflammation, and accelerated pathological progression.
Intravenous lidocaine shows heterogeneous analgesic effects in laparoscopic bariatric surgery, with more consistent antiemetic and anti-inflammatory benefits when infusion is limited to the intraoperative period.
The review found that evidence for intravenous lidocaine in laparoscopic bariatric surgery is heterogeneous and depends on dosing strategy, infusion duration, and perioperative context. Its antiemetic and anti-inflammatory effects may be more consistent than its analgesic benefit when infusion is limited to the intraoperative period.
Herbal supplements such as Valeriana officinalis demonstrate sedative effects and improve sleep quality in clinical studies.
This narrative review found that herbal supplements including Valeriana officinalis (valerian) showed sedative effects and improvements in sleep quality in clinical studies. The review highlighted risks such as excessive sedation and herb-drug interactions, particularly via cytochrome P450 pathways. No specific effect sizes or sample sizes were reported for valerian alone.
Sexual activity does not meaningfully impair athletic performance or recovery when occurring several hours or more before competition
Sexual activity typically elicits mild physiological responses comparable to light physical exertion and does not meaningfully deplete energy stores or impair strength, endurance, power, or coordination when occurring several hours or more before competition. The review found no consistent evidence supporting universal sexual abstinence before competition, with sexual activity appearing largely neutral or potentially beneficial for recovery when appropriately timed.
Gut microbiota-driven metabolic reprogramming contributes to Parkinson's disease with REM sleep behavior disorder
This study found that Parkinson's disease patients with REM sleep behavior disorder (RBD-PD) exhibit distinctive metabolic disturbances, including accumulation of gut microbiota-derived toxic aromatic amino acid catabolites. These alterations were also observed in idiopathic RBD patients, representing the prodromal stage of PD. The findings suggest gut microbial dysbiosis drives a functional shift away from dietary fiber fermentation toward enhanced degradation of protein, aromatic amino acids, glycine, and intestinal mucin glycans.
Site-related variance in MRI measures is generally small (typically <10%) in the AMP SCZ multi-site neuroimaging protocol, but platform-related variance is substantial for diffusion imaging SNR/CNR (>55%) and spatial smoothness.
In the AMP SCZ multi-site neuroimaging protocol, site-related variance is generally small (typically <10%) for most MRI measures. However, for diffusion-weighted imaging, platform-related variance accounts for >55% of the variance in signal-to-noise and contrast-to-noise ratios due to hardware differences, and spatial smoothness also shows large platform-related variance.
Ultrasound-guided prolotherapy with adjunctive nutritional and metabolic support may lead to rapid radiographic improvement in large multilobulated shoulder calcific tendinitis
A 49-year-old man with acute severe shoulder pain (10/10 VAS) and a large 3 cm multilobulated calcific deposit received ultrasound-guided prolotherapy (10% dextrose with 0.2% lidocaine) plus adjunctive nutritional and metabolic support (vitamin C, vitamin D, magnesium, MSM, L-arginine). At two weeks, pain improved to 2/10, range of motion normalized, and radiographs showed near-complete resorption of the calcific deposit.
Psychological self-report questionnaires are not associated with decrements in physical performance following Special Operations Forces unit training.
In a study of 54 male active-duty SOF operators, an 8-month training phase led to decrements in body fat, agility, vertical jump, anaerobic capacity, and sprint times, with improvements in isometric midthigh pull and pain subscales. However, correlations between changes in psychological self-report measures (depression, sleep quality, alertness, post-traumatic stress, pain) and performance changes were mostly weak and inconsistent, with only a few significant correlations (e.g., agility with alertness; aerobic capacity with alertness; post-training agility with depression; post-training anaerobic capacity with overall pain; post-training sprints with sleep quality). The authors conclude that PSR tools should be used with caution as screens for nonfunctional overreaching in SOF.
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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