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
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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
747 claimsAt-home caregiver-operated dry-electrode EEG monitoring reveals significant sleep architecture disruptions in people with Lennox-Gastaut syndrome compared to neurotypical controls
The HEADFIRST study found that individuals with Lennox-Gastaut syndrome (LGS) had significantly more wake after sleep onset (43.0 min vs 18.0 min), reduced REM sleep duration (51.3 min vs 100.6 min), and fewer sleep cycles (2.6 vs 4.6) compared to neurotypical sibling controls. Caregivers successfully recorded usable EEG data in 83% of LGS participants and 90% of controls over multiple nights at home.
Persistent physical problems, including pain, sleep disturbance, and activity limitations, form the functional context of posttreatment survivorship among Korean breast cancer survivors.
This integrative review of 12 publications found that persistent physical problems such as pain, sleep disturbance, and activity limitations are central to the posttreatment experience of Korean breast cancer survivors. These issues form the functional context within which survivors rebuild everyday life, alongside psychological concerns like body-image issues and fear of recurrence.
A multimodal personalised precision geromedicine intervention improves muscle strength, immune function, and cognitive performance in middle-aged-to-older adults
The PROMETHEUS protocol tests an 8-week multimodal intervention including sleep and dietary recommendations, supplements, exercise, and cognitive therapy in 20 middle-aged-to-older participants. Primary outcomes measure muscle strength and mass, immune function, and cognitive performance, with feasibility indicators such as adherence and trial completion. The study aims to inform a subsequent 12-month randomised controlled trial.
Physical fatigue and depression are prioritized intervention targets for breaking the vicious cycle of psychoneurological symptom cluster interactions in breast cancer patients
In a cross-sectional study of 304 breast cancer patients, network analysis identified physical fatigue (EI=1.883) and depression (EI=0.794) as core symptoms, while computer-simulated interventions showed that targeting depression produced the largest reduction in symptom sum scores (from 5.98 to 4.67). The findings suggest that physical fatigue and depression should be prioritized as intervention targets to disrupt symptom interactions within the psychoneurological symptom cluster.
Continuous glucose monitoring identifies asymptomatic hypoglycemia and improves glycemic control in hepatic glycogen storage diseases
CGM consistently detected asymptomatic hypoglycemia in GSD patients, with adult cohorts spending up to 12% of time below 70 mg/dL despite normal spot checks. CGM-guided dietary titration improved Time in Range from 72% to 86% in gene therapy trials and reduced serum triglycerides and liver size.
Sex-specific associations exist between work-related factors, sleep problems, and metabolic syndrome in Taiwanese workers, with sleep disturbances and sleep latency predicting metabolic syndrome in men, and shift work predicting metabolic syndrome in women.
In a cross-sectional study of 348 Taiwanese workers, the prevalence of metabolic syndrome was 26.4%, higher in men (33.3%) than in 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 with metabolic syndrome.
Moderate-to-severe obstructive sleep apnea is associated with selective prolongation of the long-latency reflex component LLR2, indicating altered cortical sensorimotor processing.
In a study of 39 OSA patients and 21 healthy controls, LLR2 latency was significantly prolonged in moderate-to-severe OSA compared to controls (53.1 vs. 50.4 ms, p=0.014). This effect remained significant after adjusting for age and BMI (F=3.686, p=0.032), suggesting a selective slowing of cortical sensorimotor integration in more severe OSA.
Earlier or more regular eating patterns, postprandial physical activity, and stable sleep-wake schedules are associated with more favorable cardiometabolic profiles, but integrated eating-activity-sleep coherence is not yet validated.
This narrative review proposes 'rhythm coherence' as a framework for the temporal stability and alignment of eating, physical activity, and sleep. Based on a staged evidence-identification process, 131 high-priority records were synthesized, and selected studies showed associations between regular eating, postprandial activity, and stable sleep with better cardiometabolic profiles. However, the evidence is heterogeneous and does not establish an effect of the integrated framework or the proposed Rhythm Coherence Index (RCI).
Sleep disturbances and sleep latency are significant predictors of 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 shift work and body mass index were associated in women.
Poor sleep health dimensions are associated with a higher risk of hypertension.
This review synthesizes evidence that prolonged sleep latency, greater wake after sleep onset, both short and long sleep duration, poor overall sleep quality, and reduced sleep efficiency are associated with a higher risk of hypertension. Most studies are cross-sectional and rely on subjective measures, limiting causal inference.
Nurses' professional quality of life profiles are significantly associated with posttraumatic growth.
A latent profile analysis of 1010 nurses from 10 tertiary hospitals in Sichuan, China identified three professional quality of life profiles: 'Depleted' (12.48%), 'Balanced' (63.96%), and 'Thriving' (23.56%). Hierarchical regression showed that these profiles were significantly associated with posttraumatic growth, indicating that nurses with different professional quality of life profiles experience different levels of posttraumatic growth.
Bedtime rumination mediates the association between burnout and insomnia in emergency department staff
This study found that cognitive pre-sleep arousal, specifically bedtime rumination, fully mediated the relationship between burnout and insomnia in emergency department staff. Vulnerable shift adaptors, identified by lower-than-expected sleep metrics given their schedule load, reported higher burnout, emotional exhaustion, and insomnia. The findings support a cognitive-behavioral framework linking stress-related cognition to both subjective sleep complaints and objective shift adaptation.
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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