1202 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
NIV may confer greater short-term clinical benefit in children with severe acute asthma requiring respiratory support
In a systematic review and meta-analysis of pediatric asthma exacerbations, non-invasive ventilation (NIV) showed the greatest improvement in asthma scores compared to oxygen (MD = 1.24, p = 0.07), reaching significance in sensitivity analysis (MD = 2.5, p < 0.001). High-flow nasal cannula (HFNC) showed no significant benefit over oxygen (MD = 0.24, p = 0.58) and was associated with higher failure rates compared to NIV (12.6% vs. 2.6%, OR = 5.3, p < 0.001).
CPAP therapy improves surrogate, intermediate, and functional cardiovascular outcomes in adults with obstructive sleep apnea, particularly blood pressure, left ventricular function, and sympathetic activity.
This umbrella review of 38 systematic reviews and meta-analyses found that CPAP therapy was associated with significant reductions in systolic blood pressure (MD -4.8 mmHg) and diastolic blood pressure (MD -3.0 mmHg), improvements in left ventricular ejection fraction (MD 3.27) and diastolic function (WMD 0.22), and reduced sympathetic activity (noradrenaline SMD -1.10). However, the certainty of evidence ranged from low to moderate, and no consistent reduction in major adverse cardiovascular events or mortality was demonstrated.
Single-use negative pressure wound therapy (PICO 7) is a safe and feasible alternative to conventional care for chronic lower limb wounds, with favorable trends in wound area reduction but no statistically significant between-group difference.
In a randomized controlled trial of 31 patients with chronic lower limb wounds, the PICO 7 group showed a higher mean percentage reduction in wound size compared to usual care, but the difference was not statistically significant. No infections were recorded in the PICO 7 group, and quality of life and physical activity remained stable in the intervention group while declining in the control group. A significant negative correlation was found between final wound size and hours of sleep, suggesting wound reduction facilitates better rest.
LCR35 supplementation does not significantly improve pruritus or sleep outcomes in maintenance hemodialysis patients
In a 12-week randomized, open-label controlled study of 78 maintenance hemodialysis patients, LCR35 supplementation (three sachets daily) showed descriptive improvements in pruritus (5-D Itch Scale) and selected sleep outcomes (PSQI), but none of the baseline-adjusted between-group differences were statistically significant. For example, the 5-D Itch Scale difference was -1.48 (95% CI, -3.64 to 0.68; p = 0.176) and global PSQI difference was -0.80 (95% CI, -2.09 to 0.50; p = 0.225).
Stellate ganglion block may alleviate postherpetic neuralgia by modulating neurovascular function, inhibiting inflammatory responses, and blocking pain transmission pathways, but evidence-based data on its efficacy and safety remain insufficient.
This protocol describes a systematic review and meta-analysis to evaluate the efficacy and safety of stellate ganglion block (SGB) for postherpetic neuralgia (PHN). The study will search multiple databases up to December 31, 2025, and will use standard meta-analytic methods. The abstract notes that current evidence is insufficient and inconsistent, indicating the need for this review.
Adjunctive mindfulness-based cognitive therapy improves short-term sleep quality in late-life depression
In a randomized controlled trial of 60 older adults with late-life depression, adding MBCT to treatment as usual improved subjective sleep quality (PSQI) at 8 weeks (between-group difference in change: -3.80, 95% CI -6.50 to -1.10) and increased stable sleep duration by 0.94 hours (95% CI 0.17 to 1.71) compared to TAU alone. Reduced functional connectivity between the right nucleus accumbens and left amygdala during meditation relative to rest was associated with greater increases in stable sleep duration (r=0.45, p=0.013).
Evidence Explorer
329 claimsNiacin ingestion during exercise suppresses fatty acid availability and increases carbohydrate oxidation, but does not detectably influence post-exercise energy intake.
In a crossover study of 15 healthy participants (5 female), niacin ingestion during cycling suppressed plasma NEFA concentrations and total fat oxidation (mean difference vs fasted: -9±5 g, p=0.001), similar to carbohydrate ingestion. Niacin increased plasma GLP-1 total concentrations compared to fasting, but ad libitum energy intake two hours post-exercise did not differ between conditions (FAST 833±206 kcal, CARB 786±219 kcal, NIACIN 780±158 kcal, p=0.37).
REM-predominant OSA is associated with lower spontaneous resolution rates in children managed with watchful waiting, but adenotonsillectomy yields similar resolution rates regardless of OSA subtype.
In a secondary analysis of the Childhood Adenotonsillectomy Trial, children with REM-predominant OSA (REM-AHI/NREM-AHI ≥2) had lower odds of spontaneous resolution at 7 months under watchful waiting compared to non-REM-predominant OSA (aOR 0.52, 95% CI 0.28-0.97). However, adenotonsillectomy resulted in similar resolution rates between the two groups (aOR 0.75, 95% CI 0.34-1.66). REM-predominant OSA was also associated with greater daytime sleepiness and PSG severity but not with worse parent-reported symptom burden or quality of life.
Transvenous diaphragm neurostimulation reduces mechanical ventilation duration and increases weaning success, leading to cost savings and QALY gains in mechanically ventilated patients
Transvenous diaphragm neurostimulation (tDNS) was associated with a 2.8-day reduction in mechanical ventilation duration and a 10.5% increase in weaning success compared to standard of care. This led to projected acute care cost savings of $12,102 and long-term care savings of $11,999, with 0.10-0.68 QALYs gained over a patient's remaining lifetime.
A 20-min power nap reduces fatigue and daytime sleepiness in emergency doctors following night shifts
In a randomized controlled trial, 54 emergency doctors were assigned to either a 20-min EEG-verified power nap or a control group that stayed awake. The nap group showed a median 3-point reduction in Fatigue Assessment Scale (FAS) and a median 5-point reduction in Epworth Sleepiness Scale (ESS), while controls showed increases of 4 points on both scales. Between-group differences were significant (P<0.001) with large effect sizes (Cliff's delta = 0.71 for fatigue, 0.78 for sleepiness).
B. subtilis Rosell-179 probiotic supplementation enhances skin carotenoid status in healthy premenopausal women
A 10-week double-blind RCT in 37 premenopausal women found that daily supplementation with a mixed carotenoid supplement plus B. subtilis Rosell-179 probiotic led to a larger increase in skin carotenoid status (SCS) compared to carotenoid supplement plus placebo, with an estimated difference of 1.1 units at week 10 (p=0.056). Plasma carotenoids increased in both groups from baseline to week 5 but did not continue to increase, and no significant changes were observed in antioxidant capacity, inflammation, or skin health markers.
Proton pump inhibitor therapy improves nighttime heartburn relief and GERD-related sleep disturbances in adults with nocturnal GERD and sleep disturbances
A systematic review of 5 RCTs involving 1495 patients found that PPI therapy consistently improved nighttime heartburn relief and GERD-related sleep disturbances compared to placebo in three placebo-controlled trials. Subjective sleep quality and sleep-related daytime functioning also generally improved with PPI therapy, though findings were more heterogeneous across trials.
Andropause-related health education improves general health and sleep quality in retired men
A quasi-experimental study of 60 retired men at Neyshabur University of Medical Sciences, Iran, found that a four-week virtual andropause health education program via WhatsApp significantly improved general health (P < 0.001) and sleep quality (P = 0.002) in the intervention group compared to no change in the control group. Effect sizes were moderate, with partial eta-squared values of 0.226 for the time-by-group interaction on general health and 0.123 for group effects on sleep quality.
Opioid-free anesthesia reduces postoperative nausea and vomiting but does not improve overall postoperative recovery in elderly patients undergoing laparoscopic abdominal surgery
In a randomized controlled trial of 195 elderly patients undergoing laparoscopic abdominal surgery, opioid-free anesthesia (OFA) resulted in higher QoR-15 scores at 24h (110 vs 106, mean difference 4 points, 95% CI 2-8, p=0.002), but this difference was below the prespecified threshold for clinical significance and disappeared by 48h. OFA reduced PONV during the first 72h and modestly accelerated gastrointestinal recovery, but was associated with longer extubation times, prolonged PACU stay, and more intraoperative hypertension.
Saffron supplementation improves sleep quality and reduces daytime sleepiness and fatigue in patients with pulmonary sarcoidosis
In a single-blind RCT of 72 patients with pulmonary sarcoidosis, 60 days of saffron supplementation (30 mg twice daily) plus sleep-hygiene counseling significantly improved sleep quality (PSQI adjusted mean difference -2.21, p<0.001), reduced daytime sleepiness (ESS adjusted MD -2.46, p<0.001), and decreased fatigue (FAS adjusted MD -4.58, p<0.001) compared to counseling alone. Quality of life also improved as measured by PROMIS global physical health and SF-12 component scores.
PRF plus PRP improves pain, sleep quality, quality of life, and inflammation more than PRF alone or PRF plus ozone in postherpetic neuralgia patients at 90 days
In a single-center RCT of 122 adults aged 50-70 with single-segment PHN lasting >3 months, PRF plus PRP showed significantly greater improvement at 90 days compared to PRF alone and PRF plus ozone. VAS reduction was -2.49 (95% CI, -2.88 to -2.10) vs PRF alone and -1.43 (-1.80 to -1.05) vs PRF plus ozone; PSQI improved by -5.72 (-7.09 to -4.36) and -4.77 (-6.09 to -3.44), respectively; all adjusted P values <0.001.
Programmed manual reflexology therapy improves sleep quality, insomnia, and fatigue in adults with poor sleep quality via enhanced parasympathetic activity.
In a randomized crossover trial, 32 adults with poor sleep quality received 6 weeks of manual reflexology treatment (MRT) or foot massage equipment (FEM). MRT led to significantly greater reductions in PSQI global scores and all components, larger improvements in insomnia severity and both mental and physical fatigue, and immediate and sustained increases in HRV time-domain indices (SDNN, RMSSD, pNN50) with reduced LF/HF ratio, indicating enhanced parasympathetic modulation.
A 21-day total smartphone and social media detox improves sleep duration, daytime sleepiness, depressive symptoms, perceived stress, and working memory in adolescents, but effects are not maintained at 2-month follow-up.
In a pilot RCT with 82 adolescents aged 13-18, a 21-day total smartphone and social media detox (with or without a basic 'brick' phone) led to tentative improvements in sleep duration, daytime sleepiness, depressive symptoms, perceived stress, and working memory compared to controls. However, these improvements were not sustained at a 2-month follow-up. Retention was high with 13% attrition, and 83% of participants endorsed the need for government action on this issue.
Newest Studies
All →Machine Learning-Based Prediction of Sleep Quality in Patients with Multiple Sclerosis.
Medical sciences (Basel, Switzerland), 2026 · observational
Comparing Respiratory Support Modalities in Pediatric Asthma Exacerbation-A Systematic Review and Meta-Analysis.
Pediatric reports, 2026 · observational
Digital health promotion, prevention and health literacy measures among seafarers and crews on cargo and passenger ships: A scoping review.
PloS one, 2026 · observational
Decreased accumbens-amygdala connectivity is associated with sleep improvement in late-life depression following mindfulness-based cognitive therapy.
Journal of affective disorders, 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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