1155 sleep evidence claims,
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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
Post-stroke sleep disturbance/insomnia is associated with female sex, anxiety, depression, and heart disease in stroke survivors
This meta-analysis of 13 studies (6,109 stroke survivors) found that female patients and those with anxiety, depression, or heart disease had significantly higher odds of post-stroke sleep disturbance/insomnia. Sleep disturbance/insomnia was more pronounced during follow-up beyond 3 months post-stroke.
DISCOVER, a brief CBT-based self-referral workshop, improves depression and anxiety outcomes in adolescents with clinical-level depression at 12 and 18 months follow-up.
In a secondary analysis of the BESST cluster RCT, adolescents with clinical-level depression who received DISCOVER had significantly higher odds of achieving normal-range symptoms at 12 months (RRR=3.12, 95% CI: 1.48-15.97, p=0.006) and 18 months (RRR=2.63, 95% CI: 1.11-6.24, p=0.029) compared to treatment-as-usual. Small-to-moderate effects were maintained for depression (d=0.44 at 12 months, d=0.30 at 18 months) and anxiety (d=0.38 at 12 months, d=0.30 at 18 months).
Correction notice for the article on Baduanjin exercise effects on sleep quality, depressive symptoms, quality of life, and body composition in older adults.
This paper is a correction notice for a previously published systematic review and meta-analysis (DOI: 10.3389/fpubh.2026.1882039). It does not present new findings but corrects errors in the original article. The original article reported that Baduanjin exercise improved sleep quality, depressive symptoms, quality of life, and body composition in older adults.
Testosterone therapy randomized controlled trials exhibit suboptimal reporting of adverse events, including polycythemia, gynecomastia, major adverse cardiovascular events, and obstructive sleep apnea
A critical analysis of 30 testosterone therapy (TTh) randomized controlled trials found highly heterogeneous and suboptimal reporting of adverse events. Only 83% measured hematocrit levels, 23% reported baseline values, 17% reported gynecomastia, 20% reported MACE, and 33% mentioned OSA, with few reporting incidence rates. This underscores the need for standardization in TTh trials.
Mirogabalin is non-inferior or superior to pregabalin in reducing pain in Asian patients with fibromyalgia
This is a protocol for a prospective, multicentre, randomised, open-label, blinded endpoint (PROBE) trial comparing mirogabalin with pregabalin in 674 adult fibromyalgia patients with moderate-to-severe pain. The primary outcome is the proportion of patients achieving at least 50% pain reduction at 12 weeks. The study aims to provide evidence on mirogabalin's efficacy and safety in an Asian fibromyalgia population, where direct comparisons are lacking.
Essential oil-herbal sachet intervention improves sleep quality and reduces anxiety in maintenance hemodialysis patients
In a single-center randomized trial, 88 maintenance hemodialysis patients with poor sleep (PSQI >7) were randomized to usual care or usual care plus an essential oil-herbal sachet intervention. At 3 months, the intervention group had significantly lower PSQI scores (7.8 ± 2.6 vs 13.8 ± 2.5; adjusted β = -5.37, 95% CI -6.29 to -4.45, p < 0.001) and lower HADS-A anxiety scores (9.2 ± 2.1 vs 11.8 ± 2.4; adjusted β = -2.61, 95% CI -3.26 to -1.96, p < 0.001). Sleep response occurred in 77.3% of intervention vs 31.8% of control, and anxiety response in 68.2% vs 29.5%.
Evidence Explorer
237 claimsGuided internet-delivered cognitive behavioral therapy for insomnia (i-Sleep Autism) reduces insomnia severity in autistic adults.
In a randomized controlled trial of 163 autistic adults with insomnia, i-Sleep Autism significantly reduced insomnia severity at mid-intervention and post-test compared to waitlist control (d = 1.02, 95% CI [0.65, 1.40]). At post-test, 37.8% of the intervention group versus 11.1% of the control group showed clinically meaningful improvement, and effects were maintained at 6-month follow-up.
Probiotic supplementation (Cerebiome) improves depressive symptoms but not insomnia symptoms in adults with mild-to-moderate insomnia and work-related stress
In a 12-week randomized, placebo-controlled, double-blind trial, adults with mild-to-moderate insomnia and work-related stress received either Cerebiome probiotic or placebo. Both groups showed significant reductions in insomnia severity, but there was no significant between-group difference. The probiotic group showed a significant improvement in depressive symptoms (PHQ-9) compared to placebo.
Solriamfetol improves objective wakefulness and reduces subjective sleepiness in Chinese OSA patients with EDS across all disease severity levels.
In a post hoc analysis of a 12-week RCT, solriamfetol (up to 150 mg/day) significantly prolonged MWT sleep latency vs placebo in all AHI subgroups: AHI<5 (LS mean difference 12.13 min, p<0.0001), 5≤AHI<30 (12.68 min, p<0.0001), and AHI≥30 (10.94 min, p=0.0001). ESS scores significantly improved in the two milder subgroups but not in the severe OSA subgroup (p=0.2497).
Remote ischemic preconditioning training improves sleep quality in post-stroke insomnia patients
A 10-day remote ischemic preconditioning (RIPC) intervention significantly improved sleep quality (PSQI) and stroke-specific quality of life (SS-QOL) in post-stroke insomnia patients at 1 week and 3 months post-intervention, with no significant effect on anxiety (GAD-7). The intervention was well tolerated with no significant difference in adverse events compared to routine nursing.
Add-on Limosilactobacillus reuteri probiotic does not improve depressive symptoms in overweight depressed patients with systemic low-grade inflammation
In an 8-week double-blind RCT, 75 overweight patients with major depressive disorder and systemic low-grade inflammation (hs-CRP ≥ 1 mg/L) received either L. reuteri probiotic or placebo added to stable treatment. No significant effects on depression outcomes (MADRS total score or inflammatory depressive symptoms) were found (all p > 0.25). Exploratory analyses suggested that lower baseline fecal formic acid and greater treatment-associated increase in formic acid were linked to MADRS improvement in the probiotic group (p < 0.01).
Limosilactobacillus reuteri probiotic does not improve depressive symptoms in overweight depressed patients with systemic low-grade inflammation
In an 8-week double-blind RCT, add-on L. reuteri probiotic showed no significant effect on depressive symptoms (MADRS score) or inflammatory depressive symptoms compared to placebo in MDD patients with BMI ≥25 and hs-CRP ≥1 mg/L. However, lower baseline fecal formic acid and greater treatment-associated increase in fecal formic acid were significantly associated with MADRS reduction in the probiotic group (p<0.01).
DISCOVER, a brief CBT-based self-referral workshop, improves depression and anxiety outcomes in adolescents with clinical-level depression at 12 and 18 months follow-up.
In a secondary analysis of the BESST cluster RCT, adolescents with clinical-level depression who received DISCOVER had significantly higher odds of achieving normal-range symptoms at 12 months (RRR=3.12, 95% CI: 1.48-15.97, p=0.006) and 18 months (RRR=2.63, 95% CI: 1.11-6.24, p=0.029) compared to treatment-as-usual. Small-to-moderate effects were maintained for depression (d=0.44 at 12 months, d=0.30 at 18 months) and anxiety (d=0.38 at 12 months, d=0.30 at 18 months).
Stellate ganglion block shows favorable trends in perioperative psychological symptoms and postoperative recovery quality in non-elderly patients undergoing total hip arthroplasty for osteonecrosis of the femoral head, but evidence is inconsistent and not robust to baseline adjustment.
In a randomized controlled trial of 94 non-elderly patients undergoing total hip arthroplasty for osteonecrosis of the femoral head, those receiving ultrasound-guided stellate ganglion block with 4 mL of 0.8% lidocaine showed improved GAD-7 scores and higher QoR-15 scores compared to placebo. However, the GAD-7 effect was not confirmed after adjusting for baseline scores, and HADS depression/anxiety scores did not reach statistical significance.
Add-on Limosilactobacillus reuteri probiotic does not reduce depressive symptoms in overweight depressed patients with systemic low-grade inflammation
In an 8-week double-blind RCT, 75 patients with major depressive disorder, BMI ≥25 kg/m2, and hs-CRP ≥1 mg/L received either L. reuteri probiotic or placebo added to stable treatment. No significant effects were found on any primary or secondary outcomes (all p > 0.25). Lower baseline fecal formic acid and greater treatment-associated increase in fecal formic acid were significantly associated with MADRS score reduction in the probiotics group (p < 0.01).
Global connectivity-based target selection for rTMS did not enhance analgesic efficacy in chronic pain patients compared to classic M1 stimulation
In a randomized, double-blind trial, 90 chronic pain patients received 12 sessions of rTMS over 8 weeks, comparing stimulation of the cortical site with lowest pre-therapy global connectivity, highest connectivity, or classic M1 stimulation. No significant between-group differences were found for the primary outcome (≥30% pain reduction) or secondary outcomes (all p > 0.05). Exploratory analyses showed that lower local M1 connectivity was associated with greater pain reduction only in the Classic-M1 group (r = 0.50, p = 0.005).
Open-label placebos do not reduce cardiac anxiety, improve sleep quality, or enhance well-being in inpatients with cardiovascular disease undergoing cardiac rehabilitation.
In a randomized controlled trial of 122 inpatients with cardiovascular disease, open-label placebos (OLPs) added to treatment as usual and self-monitoring did not significantly improve cardiac anxiety, sleep quality, or well-being compared to control groups. All groups showed significant improvements over time, but no between-group differences were found for any primary outcome.
Personalized online counselling based on cognitive behavioral principles does not significantly improve sleep efficiency in shift workers compared to sleep diary completion alone.
In a randomized controlled trial of 66 German shift workers, both the intervention group receiving four personalized counselling messages and weekly sleep diaries and the control group completing only sleep diaries showed significant improvements in sleep efficiency, insomnia symptoms, and depression symptoms over four weeks. However, the improvements were not significantly greater in the intervention group than in the control group, failing to demonstrate superiority of the counselling intervention. Daytime sleepiness did not improve in either group.
Newest Studies
All →Efficacy and safety of mirogabalin in patients with fibromyalgia: protocol for a multicentre, Prospective, Randomised, Open-label, Blinded Endpoint (PROBE) study.
BMJ open, 2026 · observational
Essential Oil-herbal Sachet Intervention for Sleep Quality and Anxiety in Maintenance Hemodialysis: A Single-center Randomized Trial.
Journal of visualized experiments : JoVE, 2026 · observational
The Association Between Physical Exercise and Sleep Quality Among Junior Middle School Students: The Mediating Role of Social Support and the Moderating Role of Mindfulness.
The Journal of genetic psychology, 2026 · observational
The relation between physical activity and cardiac autonomic dysfunction in patients with chronic obstructive pulmonary disease.
PloS one, 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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