1248 sleep evidence claims,
each scored for scientific confidence
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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
Side-by-side comparisons for "[drug] + natural alternative" searches.
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 claimsSite-related variance is generally small (typically <10%) in the AMP SCZ neuroimaging protocol, but platform-related variance is substantial for diffusion scan SNR/CNR (>55%) and spatial smoothness measures.
The AMP SCZ neuroimaging protocol, applied to a multi-site, multi-vendor cohort of individuals at clinical high risk for psychosis, found that participant variance was the largest component for structural and fMRI SNR/CNR (40-76%), while site variance was small (<10%). However, diffusion scans showed substantial platform-related variance (>55%) due to hardware differences, and spatial smoothness had large platform-related variance from vendor-specific acquisition and reconstruction differences.
Multi-level interventions reduce emotional exhaustion and depersonalization in nurses
This narrative review found that interventions at individual, team, and system levels reduce emotional exhaustion and depersonalization, enhance staff well-being, and improve patient safety among nurses. The review highlights that effective strategies include mindfulness-based programs, cognitive-behavioral therapy, physical exercise, and resilience training, with improved effectiveness in supportive environments with allocated participation time and leadership engagement.
Custom Plaso plugins outperform iLEAPP in extracting Apple Health records across multiple iOS versions
The study developed custom plugins for the log2timeline Plaso framework that successfully extracted Apple Health data from iOS versions 13.3.1 through 17.3, outperforming iLEAPP by recovering previously unrecoverable features. The plugins integrated disparate database schema variations into a unified timeline, reducing manual analysis effort.
Self-tracking via remote measurement technology mirrors illness stage in individuals with or at risk of eating disorders, supporting recovery among those further from illness but risking reinforcement of compulsive patterns among those with residual or emerging symptoms.
In a qualitative interview study of 14 participants with lived experience or at risk of eating disorders, self-tracking via smartphones and wearables (Fitbits) was found to mirror illness stage. Those further from recovery benefited from healthy routine formation, while those with residual or emerging symptoms experienced reinforcement of compulsive patterns.
Probable depression is prevalent among parents and primary caregivers of children with specific learning disorders in Saudi Arabia, and machine-learning models can predict it with high accuracy.
The study found that 35.6% of 612 caregivers met criteria for probable depression (PHQ-9 ≥ 10). XGBoost achieved an ROC AUC of 0.916, sensitivity of 0.858, and specificity of 0.830 at a screening threshold of 0.425, with key predictors including parenting stress, anxiety, sleep quality, and child difficulties.
Lifestyle habits including age, BMI, smoking status, and treatment pill intake predict breast cancer survival in female patients
This study analyzed 21,219 female breast cancer patients from the UK Biobank and found that age, BMI, smoking status, and treatment pill intake are key lifestyle-related factors influencing survival. The XGBoost model achieved AUCs of 0.748, 0.749, and 0.765 at 3, 6, and 9 years, respectively, and high-risk patients had significantly worse survival (P < 0.0001).
Semaglutide 2.4 mg is cost-effective for obesity disease management in Japan under retreatment scenarios
Semaglutide 2.4 mg plus diet and exercise reduced the incidence of obesity-related complications including type 2 diabetes, cardiovascular events, obstructive sleep apnea, and gout. The incremental cost-effectiveness ratio was ¥5,300,580/QALY for patients without type 2 diabetes and ¥7,077,984/QALY for patients with type 2 diabetes, with retreatment improving QALY gains.
The addition of trazodone to lurasidone and valproic acid can precipitate serotonin syndrome.
A patient developed probable serotonin syndrome (SS) within hours of adding 100 mg trazodone to a regimen including lurasidone and valproic acid. Symptoms included chills, nausea, sweating, dizziness, muscle stiffness, and tremor, which resolved over 48 hours. The case suggests that this drug combination can cause excessive serotoninergic activity via multiple mechanisms.
Herbal supplements such as Valeriana officinalis improve sleep quality in individuals with insomnia.
This narrative review found that herbal supplements including Valeriana officinalis demonstrated sedative effects and improvements in sleep quality in clinical studies. The review highlighted modulation of GABAergic pathways as a key mechanism, but also noted risks such as excessive sedation and herb-drug interactions.
Herbal products such as Bacopa monnieri, Crocus sativus, and Ginkgo biloba show clinical promise for mental health symptoms in children and adolescents
A systematic review of 29 clinical trials identified several herbal products with clinical promise for pediatric mental health, including attention deficit/hyperactivity disorder (ADHD), anxiety, and depression. Eighteen trials targeted pathological conditions and eleven addressed borderline symptoms like nervous agitation, restlessness, or sleep disturbances.
Breast cancer survivors with sleep disturbances have positive attitudes toward text messaging-based mobile health interventions for improving sleep and physical activity.
This qualitative study explored preferences of 16 breast cancer survivors (mean age 59.3 years) with sleep disturbances for SMS text messaging-based interventions targeting sleep and physical activity. Most participants reported positive attitudes and high acceptance of text messaging and mobile apps, but not voice interactions, with daily reminders scheduled 1 hour before bedtime being acceptable.
Sleep quality mediates the relationship between mental health and functional outcomes in early adolescence
Sleep quality mediated 18.5%, 36.3%, and 8.3% of the relationships between depression, anxiety, and psychotic-like experience distress with academic functioning, respectively, and 19.6-23.3% of the relationships with social problems. Screen time was the second strongest mediator, but only sleep quality showed >3% mediation for social problems.
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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