1202 sleep evidence claims,
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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
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
671 claimsObjective sleep parameters are associated with distinct cognitive domains in euthymic bipolar disorder
In 40 euthymic individuals with bipolar disorder, actigraphy-measured sleep parameters were associated with cognitive performance. Longer assumed sleep duration was negatively associated with overall cognitive score (β = -0.38, p = 0.011), longer sleep onset latency was negatively associated with working memory (β = -0.41, p = 0.014) and processing speed (β = -0.38, p = 0.002), and greater wake after sleep onset was negatively associated with verbal fluency (β = -0.39, p = 0.016).
Intrahippocampal ripple propagation (RonO) is proportionally greater in less-irritative non-seizure onset zone hippocampus than in epileptogenic hippocampus.
In a study of 49 patients with hippocampal contacts, intrahippocampal propagation of ripples on oscillations (RonO, 80-250 Hz) was highest in less-irritative non-SOZ tissue (with <6 IED/min) compared to more-irritative non-SOZ (>6 IED/min) and SOZ tissue (p<0.05 and p<0.001, respectively). This suggests that RonO propagation may serve as a metric to quantify hippocampal epileptogenicity along a continuous spectrum.
Intrahippocampal ripple propagation proportion is highest in less-irritative non-seizure onset zone hippocampus compared to epileptogenic hippocampus
In a study of 49 patients (68 hemispheres) with hippocampal contacts, intrahippocampal propagation of ripples on oscillations (RonO, 80-250 Hz) was proportionally greater in less-irritative non-SOZ tissue (<6 IED/min) than in more-irritative non-SOZ (>6 IED/min) and seizure onset zone (SOZ) tissue. This suggests RonO propagation may serve as a metric to quantify hippocampal epileptogenicity along a continuous spectrum.
Higher dietary quality and physical activity are associated with better glycemic control in hospitalized patients with type 2 diabetes, with trait mindfulness (Act with Awareness) moderating these associations.
In a cross-sectional study of 400 hospitalized patients with T2DM, higher dietary scores were associated with lower HbA1c (β = -0.019, 95% CI: -0.032 to -0.005) and fasting blood glucose (β = -0.023, 95% CI: -0.042 to -0.003). Physical activity was negatively associated with HbA1c (β = -0.002, 95% CI: -0.004 to 0.000) but not with FBG. Significant interactions with Act with Awareness were found for both outcomes.
Intrahippocampal ripple on oscillation (RonO) propagation is proportionally greater in less-irritative non-seizure onset zone tissue than in epileptogenic hippocampus
In 49 patients with hippocampal contacts, intrahippocampal RonO (80-250 Hz) propagation proportion was highest in less-irritative non-SOZ (low interictal epileptiform discharge rate) compared to more-irritative non-SOZ (p<0.05) and SOZ (p<0.001). This suggests RonO propagation may serve as a metric to quantify hippocampal epileptogenicity along a continuous spectrum.
Post COVID-19 condition is associated with lower health-related quality of life, more frequent fatigue, anxiety/depression, stress, loneliness, lower subjective cognitive functioning, and poorer sleep quality compared to non-PCC individuals.
In a cross-sectional study of 139 participants (87 with PCC, 52 without PCC), individuals with PCC reported significantly lower HRQoL (EQ-5D: p=0.005; VAS: p<0.001) and more frequent fatigue, anxiety/depression, stress, loneliness, lower subjective cognitive functioning, and poorer sleep quality (p<0.05). Objectively measured pulmonary function, metabolic health, and cognitive tests did not differ between groups, indicating a discordance between subjective burden and objective assessments.
Healthy 24-hour movement behavior profiles (high MVPA, low SB, adequate sleep) are associated with better mental health in Chinese school students
This observational study identified distinct 24-hour movement behavior profiles among primary and secondary school students in China. Primary school students with profiles characterized by low sedentary behavior, high MVPA, and long sleep, or consistently high LPA, had significantly lower depression, fewer internalizing problems, and better working memory and inhibition control. Secondary school students with high MVPA and long sleep on weekdays and high MVPA on weekends had significantly lower depression and fewer internalizing problems compared to those with high SB, low LPA, and short sleep.
Fatigue and pruritus in patients with primary biliary cholangitis are associated with increased comorbidities, healthcare resource use, and costs.
This US matched case-control study found that PBC patients with fatigue or pruritus had significantly more comorbidities (e.g., anxiety, depression, sleep disorders) at 1, 3, and 5 years post-index compared to those without these symptoms. They also had 1.6 to 6.1 times more healthcare visits and total healthcare costs were over $40,000 higher per patient per year.
Resistance exercise training improves vascular and autonomic function in individuals with chronic anxiety and high sleep irregularity
A retrospective analysis of 20 young adults with chronic anxiety who completed 10 weeks of resistance exercise training found that those with high total sleep time irregularity (≥67.67 minutes) showed significant improvements in flow-mediated dilation (p < 0.01) and cardiovagal baroreflex sensitivity (p = 0.04), while those with low irregularity showed no significant changes. This suggests resistance exercise training may be particularly effective for higher-risk anxiety phenotypes with sleep irregularity.
Asthma is associated with increased risk of depression, anxiety, and their comorbidity in Australian men
In a retrospective cohort study of 16,021 Australian men followed from 2014 to 2022, self-reported asthma was significantly associated with higher risks of depression (RR=1.23), anxiety (RR=1.12), and comorbid depression with anxiety (RR=1.27). The highest prevalence of comorbid depression and anxiety (28%) was reported in 2020.
Cannabis-based medicinal products improve sleep quality in autistic adults over 18 months
In an observational case series of 130 autistic adults from the UK Medical Cannabis Registry, sleep quality as measured by the SQS improved significantly from baseline to 18 months (p < 0.001). The study also found improvements in anxiety and health-related quality of life, but these are associations due to the lack of a control group.
Intrahippocampal ripple propagation is proportionally greater in less-irritative non-seizure onset zone tissue than in epileptogenic hippocampus.
In a study of 49 patients with hippocampal contacts, intrahippocampal propagation of ripples on oscillations (RonO, 80-250 Hz) was highest in less-irritative non-SOZ tissue (less than 6 IED/min) compared to more-irritative non-SOZ (p<0.05) and seizure onset zone (p<0.001). This suggests RonO propagation may serve as a metric for hippocampal epileptogenicity along a continuous spectrum.
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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