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.
Baduanjin exercise improves sleep quality in older adults
A systematic review and meta-analysis of 18 randomized controlled trials with 1,527 participants found that Baduanjin significantly improved sleep quality (MD = -2.81, 95% CI: -3.38 to -2.24, p < 0.001). The intervention also reduced depressive symptoms and improved quality of life, body composition, and handgrip strength.
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.
Evidence Explorer
682 claimsHyperbaric oxygen therapy improves cognitive function and sleep quality in traumatic brain injury patients
This meta-analysis of 8 RCTs with 570 participants found that HBOT significantly improved computerized cognitive performance (SMD=0.23, 95% CI: 0.07-0.40), executive function and processing speed (SMD=-0.59, 95% CI: -0.93 to -0.26), memory function (SMD=0.33, 95% CI: 0.03-0.63), and sleep quality (MD=1.98, 95% CI: 0.07-3.88). No significant benefits were found for Glasgow Outcome Scale, PTSD symptoms, neurobehavioral symptoms, or emotional distress.
Botulinum toxin treatment improves depression and anxiety but not sleep disturbance in cervical dystonia patients
This meta-analysis of 42 studies found that non-motor symptoms are highly prevalent in cervical dystonia, with sleep disturbance affecting 57.1% and fatigue 60.6% of patients. Botulinum toxin treatment produced modest improvements in depression (SMD = -0.31) and anxiety (SMD = -0.23), but no significant benefit for sleep disturbance.
L-theanine supplementation significantly improves subjective sleep quality, sleep onset latency, and daytime dysfunction.
This systematic review and meta-analysis of 19 RCTs (N=897) found that L-theanine significantly improved subjective sleep onset latency (SMD=0.15, 95% CI [0.01, 0.29], p=0.04), subjective daytime dysfunction (SMD=0.33, 95% CI [0.16, 0.49], p<0.001), and overall subjective sleep quality score (SMD=0.43, 95% CI [0.04, 0.83], p=0.03). The findings suggest potential use for managing sleep disturbances, but further research is needed on pure L-theanine and optimal dosing.
High-flow nasal cannula reduces treatment failure risk compared to conventional oxygen therapy in pediatric acute respiratory failure
In children with acute respiratory failure, high-flow nasal cannula (HFNC) significantly lowers the risk of treatment failure compared to conventional oxygen therapy (OR: 0.509, 95% CI: 0.42-0.61). However, HFNC does not significantly differ from CPAP in intubation rates or hospital mortality, and may be associated with a non-significant increase in treatment failure versus CPAP.
Lifestyle interventions, primarily physical activity, produce a small reduction in depressive symptoms in informal caregivers of older adults
This meta-analysis of 21 randomized controlled trials (N=2,099) found that lifestyle interventions, mostly physical activity-based, led to a small but significant reduction in depressive symptoms (SMD = -0.34, 95% CI -0.47 to -0.20). However, no consistent effects were observed for physical activity, sleep quality, caregiving burden, stress, or self-rated health. Subgroup analyses indicated that only hybrid interventions combining in-person sessions with technology-supported monitoring showed significant reductions in depressive symptoms.
Montelukast combined with inhaled corticosteroids may increase the risk of neuropsychiatric adverse events in pediatric asthma patients compared to ICS monotherapy
A systematic review and meta-analysis of 6 studies (3 RCTs, 3 cohort studies) involving 559 pediatric patients found that the combination of montelukast with ICS was associated with a 12.1% incidence of neuropsychiatric adverse events versus 8.6% with ICS alone. The pooled risk ratio was 1.41 (95% CI: 0.89-2.22, P=0.14), with an absolute risk difference of 3.5%, translating to approximately 35 additional events per 1,000 children, though this result was not statistically significant.
Melatonin improves sleep quality in chronic non-cancer pain patients without increasing adverse events
Moderate-certainty evidence from a network meta-analysis of 98 RCTs (28,920 participants) showed that melatonin significantly improved subjective sleep quality compared to placebo (SMD = -0.60, 95%CI: -0.98, -0.22). Unlike other pharmacological agents, melatonin was not associated with an increased risk of adverse events (OR = 0.88, 95%CI: 0.19, 3.94).
Melatonin is not superior to placebo for reducing pain in chronic musculoskeletal pain but may provide modest benefits as an adjunct treatment
In a systematic review and meta-analysis of 23 studies (2028 participants), melatonin was not superior to placebo for reducing pain in chronic musculoskeletal pain (MD: -6.76/100, 95% CI: -15.89 to 2.36), but sensitivity analysis excluding high-risk studies showed a significant effect (MD: -10.04/100, 95% CI: -17.68 to -2.39). Melatonin improved sleep quality in chronic MSK pain but not in postoperative pain, and adverse events were mild and transient.
Withania somnifera improves anxiety symptoms in individuals with mental disorders
This systematic review and meta-analysis of 14 RCTs found that Withania somnifera significantly reduced anxiety symptoms compared to controls, with an outlier-corrected standardized mean difference of -1.13 (95% CI: -1.65 to -0.60). The effect was confirmed using Bayesian analysis for anxiety, but not for depression. The median dose was 600 mg/day over 8 weeks.
Lifestyle interventions improve 24-hour movement behaviors in preschool children
Lifestyle interventions were associated with increases in moderate-to-vigorous physical activity (MD 5.77 min/day) and sleep duration (MD 0.18 h/day), and reductions in sedentary behavior (MD -7.62 min/day) and screen time (MD -0.33 h/day) in preschool children aged 2-6 years. However, heterogeneity was substantial and the certainty of evidence was low.
Combination therapies (pharmacotherapy plus psychotherapy or acupoint stimulation) show greater efficacy than monotherapies for anxiety, depression, and panic disorder in perimenopausal women, but no single strategy is superior across all outcomes.
This network meta-analysis of 131 RCTs (11,457 perimenopausal women) found that drug_psych ranked highest for reducing HAMD (SUCRA=92.4%), KI (97.9%), SDS (94.5%), PSQI (98.1%), and FSH (96.1%), and for elevating E2 (SUCRA=0.1% for elevation). AcuStim_psych ranked highest for HAMA reduction (93.7%), psych for SAS reduction (98.9%), and drug_AcuStim for clinical efficacy (SUCRA=9.0% for inefficacy) and LH reduction (100%). Safety was highest for control (65.5%).
Acute caffeine supplementation improves sprint performance and passing accuracy while reducing rating of perceived exertion in rugby players
A systematic review and meta-analysis of 13 randomized placebo-controlled trials found that acute caffeine supplementation in rugby players was associated with small improvements in sprint performance (Hedges' g = -0.41, 95% CI: -0.73 to -0.08) and reduced rating of perceived exertion (Hedges' g = -0.40, 95% CI: -0.73 to -0.06). A large positive effect was observed for passing accuracy (Hedges' g = 1.65, 95% CI: 0.69 to 2.61), though with high heterogeneity. No significant effects were found for jumping, strength, or metabolic markers.
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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