1248 sleep evidence claims,
each scored for scientific confidence
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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
746 claimsContactless, self-directed, at-home salivary DLMO assessment is feasible and reliable for measuring circadian phase in adults with circadian rhythm disorders and healthy controls
The study tested a self-directed, home-based, contactless salivary DLMO protocol in 10 participants (5 with circadian rhythm disorders, 5 controls). Valid DLMOs were obtained in 14/20 assessments, with 8/10 participants having at least one valid DLMO and 6/10 having two. The first and second DLMOs were strongly correlated (r=0.98, p<.001), and the protocol detected clinically relevant differences in circadian timing.
Duloxetine treatment improves sleep quality and reduces pro-inflammatory cytokine levels in patients with major depressive disorder
After 4 weeks of duloxetine treatment (40-60 mg/day), patients with MDD showed significant improvements in sleep parameters including increased total sleep time (TST) and sleep efficiency (SE), and decreased wake after sleep onset (WASO). Serum levels of IL-1β, IL-8, IL-12, and IFN-γ were significantly reduced. Baseline and post-treatment correlations suggest a link between sleep improvement and inflammatory changes.
Children's quality of life with allergic diseases is influenced by an interacting system of disease symptoms, impaired psychological and social functions, family care factors, and medical support.
This qualitative study of 16 caregivers of children aged 7-14 with allergic diseases identified four themes influencing quality of life: disease symptoms (symptom distress, sleep, exercise and dietary restrictions), impaired psychological and social functions (negative emotions, limited social participation), family care (protective resistance, caregiver cognitive misunderstandings, family coping failure), and medical support (lack of medical trust, medication and emergency attack guidance needs). The findings suggest quality of life is shaped by the interaction of physical distress, child's psychological state, caregiver knowledge and emotional burden, and health system responsiveness.
The D178N mutation in the PRNP gene with methionine at codon 129 causes fatal familial insomnia, a prion disease characterized by progressive neurodegeneration and sleep loss.
Fatal familial insomnia (FFI) is a rare genetic prion disease caused by the D178N mutation in the PRNP gene combined with methionine at codon 129. The disease progresses through four stages, from initial insomnia to complete sleep loss and death within approximately 18 months of symptom onset, due to prion protein misfolding and accumulation in the thalamus.
The PSQI demonstrates better psychometric performance as a multidimensional measure, particularly a two-factor structure, than as a single global score in young South African women.
In a large sample of 7182 young women in Soweto, South Africa, the PSQI showed modest internal consistency (α=.57, ω=.57) and poor fit for the one-factor model (CFI=.65, RMSEA=.13), but good fit for the two-factor (CFI=.94, RMSEA=.05) and three-factor (CFI=.94, RMSEA=.06) models. The two-factor model was slightly better and recommended for use in this population.
Artificial stone dust is highly toxic and causes severe, rapidly progressive silicosis in workers
Artificial stone-associated silicosis (AS silicosis) is a severe, rapidly progressive occupational lung disease affecting workers who manufacture, fabricate, and install artificial stone countertops. It is characterized by short latency, accelerated progression, high morbidity and mortality, and disproportionately affects young workers in precarious conditions.
Nummular eczema causes sleep disturbance in affected patients.
The paper states that nummular eczema (NE) is characterized by intense pruritus, which can lead to sleep disturbance, reduced quality of life, and psychological distress. This claim is based on expert consensus from a Delphi study involving 63 experts.
Short-sleep insomnia is associated with altered gut microbiota composition, elevated serum 5-HT, BDNF, and orexin A, and disrupted sleep architecture
In a real-world study, patients with short-sleep insomnia showed significantly reduced sleep efficiency, total sleep time, and NREM/REM sleep durations, alongside prolonged sleep latency and increased wake after sleep onset. Serum levels of 5-HT, BDNF, and orexin A were elevated, and gut microbiota beta-diversity differed from controls, with increased abundance of Evtepia, Anaerostipes, and Blautia_A. Correlation analyses linked gut microbiota, sleep parameters, and serum markers, particularly involving N3 sleep and sleep latency.
Sleep disturbances and sleep latency predict metabolic syndrome in male Taiwanese workers
In a cross-sectional study of 348 Taiwanese workers, the prevalence of metabolic syndrome was 26.4%, with higher rates in men (33.3%) than women (19.3%). Among men, sleep disturbances and sleep latency were significant predictors of metabolic syndrome, while among women, shift work and body mass index were associated.
Lower sleep quality predicts one-year low back pain incidence in healthy adults
A supervised machine learning model identified lower sleep quality as one of the most important predictors of one-year low back pain incidence among 156 healthy participants. The model achieved an accuracy of 0.815 and an ROC AUC of 0.839 for out-of-sample predictions.
Food-derived bioactive compounds (FBCs) modulate sleep via a periphery-to-center axis involving gut microbiota, peripheral clocks, BBB integrity, and glia-neuron communication.
This review proposes that FBCs (amino acids, polyphenols, fatty acids, bioactive peptides, melatonin/indole derivatives) improve sleep by acting through a multi-step pathway: peripheral signal perception (gut microbiota and circadian clocks), BBB translocation/integrity modulation, and central integration via glial cell reprogramming. Glial cells are highlighted as active regulators of sleep homeostasis, and FBCs may synchronize peripheral clocks, reinforce BBB tight junctions, and mitigate neuroinflammation to restore sleep architecture.
Conserved sleep orthologs, including DnaK, SHMT, and potassium channel proteins, are present in Epsilonproteobacteria and show sequence similarities of 39.13% to 61.45%.
Phylogenomic analysis of Sulfurimonas paralvinellae identified conserved sleep-related orthologs such as DnaK (Hsp70), serine hydroxymethyltransferase, and potassium channel family proteins, with sequence similarities ranging from 39.13% to 61.45%. Proteins with fewer domains, like adenylate kinase, showed greater conservation, while bifunctional protein-serine/threonine kinases and phosphatases exhibited adaptations linked to the extremophilic environment. Gene Ontology analysis highlighted catalytic activity, potassium channel function, and cellular processes, emphasizing ion channels in sleep-wake regulation.
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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