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
1000 claimsMelatonin impairs glucose tolerance and first-phase insulin secretion in MTNR1B diabetes risk variant carriers
In a randomized, double-blind, placebo-controlled crossover trial, 5 mg oral melatonin worsened glucose tolerance (11.7% increase) and reduced early C-peptide responses (19.2% decrease) in MTNR1B G-allele risk carriers, but not in noncarriers. The impairments were driven by a 40% suppression of glucose-stimulated first-phase β-cell responsivity and dysregulated insulin negative feedback.
Walnut peptide and theanine combination (WPT) improves chronic stress-induced sleep disorders by restoring slow-wave sleep duration and quality in adults with poor sleep quality.
In an 8-week randomized, placebo-controlled human trial, WPT restored sleep duration and improved subjective sleep quality scores (PSQI ≥ 7). Mechanistically, WPT reduced serum corticosterone levels and increased GABA and tryptophan in CUMS mice, indicating HPA axis regulation and neurotransmitter modulation.
Baduanjin exercise alleviates anxiety, depressive symptoms, and improves sleep quality and quality of life in patients with primary glaucoma
An 8-week Baduanjin exercise intervention (5 sessions per week, 30 min each) significantly improved anxiety (HADS-A), depressive symptoms (HADS-D), and sleep quality (PSQI) compared to routine care in patients with primary glaucoma. Benefits were more pronounced in patients with higher baseline symptom levels. The intervention also improved domain-specific quality of life, particularly glare/dark adaptation and outdoor mobility.
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.
Shatavari root extract combined with Ashwagandha improves female sexual function, mood, and happiness in women with sexual health concerns.
In an 8-week RCT with 135 women, the combination of Shatavari and Ashwagandha (SHT-ARE) significantly improved total FSFI scores (P=0.005), arousal (P=0.041), lubrication (P=0.027), and orgasm (P=0.031) compared to placebo. The SHT-ARE group also showed reduced sexual distress (FSDS, P<0.0001), improved happiness (OHQ, P<0.0001), and reduced mood disturbances (POMS, P<0.0001).
MOTIVATE increases device-measured moderate-to-vigorous physical activity (MVPA) at 3 and 6 months among community-dwelling stroke survivors compared with general PA information
The MOTIVATE trial is a hybrid type 1 effectiveness-implementation randomized controlled trial testing a theory-informed, co-designed behavior change intervention to increase physical activity after stroke. The primary outcome is average daily minutes of moderate-to-vigorous physical activity (MVPA) measured by Fitbit Inspire 3 at 3 and 6 months. The trial aims to recruit 120 participants to detect a 10-minute/day difference in MVPA with 80% power, allowing for 20% attrition.
Chamomile and L-theanine beverage reduces menstrual pain and improves mood and sleep quality in young women with primary dysmenorrhea
A randomized, double-blind, placebo-controlled study found that daily consumption of a chamomile and L-theanine beverage (CTT) for five days around menstruation significantly reduced pain intensity by 57.17% (VAS) and 55.46% (NRS) compared to baseline. The intervention also significantly decreased severity of lower abdominal pain, back pain, depression, irritability, and daytime dysfunction by 31-56% in young women with primary dysmenorrhea.
Perioperative hydrogen gas inhalation improves postoperative recovery quality in day surgery patients
In a double-blind RCT of 150 day surgery patients (laparoscopic cholecystectomy or thyroidectomy), those inhaling a hydrogen-oxygen mixture (66.7% hydrogen) showed significantly better recovery quality than controls inhaling nitrogen-oxygen, with a smaller reduction in QoR-15 scores (9±12 vs. 14±13, p=0.008). Exploratory analyses suggested trends toward lower pain, greater physical independence, and improved sleep quality, along with reduced plasma IL-6 and IL-12 levels.
Preoperative transcutaneous electrical acupoint stimulation reduces postoperative pain and improves sleep quality in breast cancer patients with preoperative sleep disturbance
In breast cancer patients with preoperative sleep disturbance (PSQI ≥ 6), preoperative TEAS (2/100 Hz, 8-12 mA, 30 min at LI4, HT7, PC6) significantly reduced postoperative pain scores (NRS) at 4, 24, 48, and 72 hours and improved Athens Insomnia Scale scores on postoperative days 1-2 compared to the sleep disturbance control group. Intraoperative blood pressure variability was also lower in the TEAS group (sdSBP: 9.31 ± 2.73 vs 18.85 ± 6.74; cvSBP: 0.08 ± 0.02 vs 0.16 ± 0.05).
HMB + EPA/DHA supplementation increases postabsorptive net protein breakdown in COPD patients
In a 10-week RCT, HMB + EPA/DHA (but not EPA/DHA alone) significantly increased postabsorptive net protein breakdown (p=0.028) and whole body production of glutamine, taurine, and tyrosine in COPD patients. Both EPA/DHA and HMB + EPA/DHA increased lean soft tissue, but only HMB + EPA/DHA reduced whole body and extremity fat mass.
Probiotic effects on brain function, as measured by resting state functional connectivity, persist 4-6 weeks after discontinuation in healthy older adults.
This RCT found that some brain-related effects of probiotics, particularly changes in resting state functional connectivity between the left superior parietal lobule and right occipital/cuneal/intracalcarine/supracalcarine cortex, persisted 4-6 weeks after cessation of a 6-week supplementation period. Additionally, significant time*group interaction effects were observed for Hospital Anxiety and Depression Scale Total Score and Anxiety Subscore between weeks 10-12 and week 6, but not from baseline. The study involved 32 healthy older adults (mean age 68.0 years) and compared two probiotic formulations of Lacticaseibacillus rhamnosus HN001 against placebo.
Tirzepatide improves patient-reported outcomes and objective assessments in adults with moderate-to-severe OSA and obesity, with greater improvements in those with worse baseline fatigue, sleepiness, or sleep quality.
In two 52-week randomized placebo-controlled trials (SURMOUNT-OSA), tirzepatide (10/15 mg) led to greater improvements in patient-reported outcomes (e.g., fatigue, sleepiness, sleep quality) and objective measures (AHI, weight, OSA remission) compared to placebo. Participants with worse baseline symptoms showed larger improvements on related PROMs, while objective improvements were similar across severity subgroups.
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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