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 claimsPrader-Willi Syndrome presents with initial growth failure followed by progressive weight gain, excessive eating, and cognitive impairment in children
This case report describes a 7-year-old Nigerian girl with Prader-Willi Syndrome confirmed by DNA analysis, who presented with a 4-year history of progressive weight gain, voracious appetite, snoring during sleep, and poor academic performance. She had feeding difficulties and growth failure in the first year of life, followed by excessive eating and weight gain from age 3. Dietary modification and planned exercises led to a 3 kg weight loss over eight months.
VA Whole Health coaching improves sleep quality in veterans with complex health needs
This pilot study found that VA Whole Health coaching significantly improved sleep quality among veterans with complex health concerns. Sleep quality was measured as a secondary outcome, and the improvement was statistically significant with corrected P-values ≤0.0045.
Strict alcohol reduction to three or fewer drinks per week decreases the risk of arrhythmia recurrence in atrial fibrillation patients
The paper states that limiting alcohol intake to three or fewer drinks per week reduces the risk of arrhythmia recurrence in patients with atrial fibrillation. This is presented as a key lifestyle intervention for secondary prevention of AF.
Family home-based intervention improves physical quality of life in guardians with overweight/obesity and reduces BMI z-score in children with overweight/obesity
A 12-month home-based family intervention was tested in 142 families with at least one child with overweight/obesity. Children with overweight/obesity showed decreased BMI z-score over time (p = 0.001), and guardians with overweight/obesity improved physical quality of life at the end of the program (p = 0.002). The study suggests family-centered strategies may be effective for childhood obesity.
Sexual activity does not impair athletic performance or recovery when occurring several hours or more before competition
This narrative review synthesizes evidence that sexual activity 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. Psychological outcomes such as reduced anxiety and improved mood may support readiness and recovery, while negative effects are more often linked to sleep disruption or maladaptive timing rather than sexual activity itself.
Higher average levels of pre-sleep cognitive arousal, rumination, and anticipatory stress are associated with poorer sleep quality and shorter sleep duration in emerging adults
In a 7-day smartphone-based diary study of 166 emerging adults (mean age 20.36 years, 80.1% female), higher between-person average levels of pre-sleep cognitive arousal, rumination, and anticipatory stress were associated with poorer sleep quality and shorter sleep duration. No significant associations were found for sleep onset latency, and within-person day-to-day variations in these cognitive processes were not related to next-morning sleep outcomes.
Sleep disruption amplifies neuroendocrine and inflammatory pathways contributing to skin aging
The review finds that chronic stress and sleep disruption amplify neuroendocrine and inflammatory pathways, which are linked to skin aging. These lifestyle factors modulate redox balance, inflammatory signaling, and dermal matrix integrity.
Post-COVID paediatric dysautonomia is best conceptualised as a distributed brain-heart-vascular network disorder rather than a primary cardiac abnormality
The paper argues that post-COVID dysautonomia in children arises from complex interactions among central autonomic network dysfunction, neurovascular dysregulation, and impaired venous return, with tachycardia representing a compensatory physiological response. Clinical phenotypes include POTS, neurocardiogenic syncope, and orthostatic intolerance, often accompanied by fatigue, cognitive dysfunction, and sleep disturbances.
Poor sleep health dimensions, including prolonged sleep latency, greater wake after sleep onset, short and long sleep duration, poor sleep quality, and reduced sleep efficiency, are associated with a higher risk of hypertension.
This review synthesizes evidence linking multiple sleep health dimensions to hypertension risk. Prolonged sleep latency, greater wake after sleep onset, both short and long sleep duration, poor overall sleep quality, and reduced sleep efficiency are each associated with a higher risk of hypertension. The findings suggest a multidimensional approach to sleep health may reduce hypertension risk and improve blood pressure control.
CGM-guided dietary titration improves Time in Range in hepatic GSD patients
In interventional settings, CGM-guided dietary titration improved Time in Range from 72% to 86% in gene therapy trials, and reduced serum triglycerides and liver size. CGM consistently identified asymptomatic hypoglycemia, with adult cohorts spending up to 12% of time below range despite normal spot checks.
Chronometabolomics is an emerging research framework, not a validated diagnostic or therapeutic approach for osteosarcopenia
The paper is a structured narrative review of evidence on rhythmic metabolism in osteosarcopenia, concluding that direct human evidence is scarce. It suggests that aging, chronic disease, and irregular schedules may alter metabolic rhythms relevant to the bone-muscle unit, but these are not established. Chronometabolomics is proposed as a research framework, not a clinical tool.
Single-team models using machine learning identify influential predictors of athlete availability in elite female athletes, with differing predictors between lacrosse and soccer teams.
This study used elastic net regression to identify predictors of athlete availability (percentage of unmodified practices and games) in 52 NCAA Division I female lacrosse and soccer athletes. Combined model RMSE was 17.8%, while single-team models showed RMSEs of 8.9% (lacrosse) and 17.8% (soccer), with no force plate variables selected for lacrosse and no body composition variables for soccer.
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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