1231 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
Physical exercise training may increase cardiorespiratory fitness in people with spinal cord injury
This systematic review of 17 randomized controlled trials (505 participants) found that physical exercise training may increase cardiorespiratory fitness (CRF) in people with spinal cord injury (SCI), with a standardized mean difference of 0.48 (95% CI 0.18 to 0.77) compared to no intervention. However, the certainty of evidence is low due to high risk of bias in most studies, and effects on other outcomes (functional fitness, quality of life, depression, anxiety, adverse events) are very unclear.
Moderate physical activity is associated with a modest reduction in insomnia risk, while occupational physical activity may increase insomnia risk
This meta-analysis of 27 observational studies found that moderate physical activity was associated with a 7% lower risk of insomnia (OR=0.93, 95% CI 0.87-1.00), while high physical activity showed no significant association (OR=0.96, 95% CI 0.85-1.09). Occupational physical activity was associated with a 21% higher risk of insomnia (OR=1.21, 95% CI 1.02-1.43). The findings suggest that the intensity and domain of physical activity matter for sleep health.
Nurses' sleep duration and quality have declined significantly over recent decades
A meta-regression of 280 studies involving 219,245 nurses found a significant decline of 28.7 minutes in sleep duration between 1985 and 2022 (95% CI: 26.2, 33.1, ES: 0.43) and a 1.6-point increase in global PSQI scores between 1990 and 2023, indicating poorer sleep quality (95% CI: 1.47, 1.77, ES: 0.49). These trends suggest an increased risk of fatigue, impaired clinical performance, staff burnout, and work-related accidents.
LTC-022 (Lactium and L-theanine) improves sleep maintenance and bedtime regularity in adults with sleep discomfort
In a double-blind, placebo-controlled RCT of 40 adults with sleep discomfort, 8 weeks of LTC-022 supplementation did not significantly improve PSQI or ISI scores compared to placebo. However, sleep diary analysis showed significant reductions in wake after sleep onset (WASO) counts and earlier bedtime in the LTC-022 group, along with within-group improvements in total sleep time, sleep onset latency, and sleep efficiency. Gut microbiome analysis revealed increased abundance of Blautia and Ruminococcus genera in the LTC-022 group.
Brief CBT-I improves insomnia symptoms in women receiving chemotherapy for breast cancer
In a randomized clinical trial of 219 women undergoing chemotherapy for breast cancer, 6 weeks of CBT-I significantly reduced insomnia symptoms (ISI score MD, -2.19 [95% CI, -3.33 to -1.05]; P=.002) compared to non-CBT-I groups. However, CBT-I did not significantly improve fatigue symptoms (PROMIS-Fatigue MD, -0.90 [95% CI, -3.08 to 1.28]; P=.52). Bright light therapy (BLT) did not significantly improve either insomnia or fatigue symptoms compared to non-BLT groups.
Benralizumab reduces cough and/or dyspnea frequency and improves cough-specific health-related quality of life in patients with severe eosinophilic asthma in Asia
In a post-hoc analysis of the MIRACLE trial, benralizumab significantly increased the proportion of patients transitioning from frequent to non-frequent cough at Week 8 (54.0% vs 39.7%, p=0.0051) and improved cough-related SGRQ items earlier than placebo, with sustained benefits through Week 48. Similar improvements were seen for dyspnea frequency at Week 8 (64.2% vs 47.1%, p=0.0026) and Week 48 (75.5% vs 63.4%, p=0.0221). Benefits were more pronounced in patients with baseline blood eosinophil counts ≥300 cells/μL.
Evidence Explorer
662 claimsEvening chronotype is associated with greater social jetlag and higher obsessive-compulsive symptom scores in healthy adults.
In a cross-sectional study of 95 healthy adults, evening chronotypes had significantly longer social jetlag than morning or intermediate types (F=16.70, p<.001). Evening chronotype was also linked to higher obsessive-compulsive symptom scores (p=.027), though overall psychiatric distress did not differ across chronotypes.
Sleep medication use during ICU stay is strongly associated with continued prescription at hospital discharge in critically ill patients in Japan
Among 1,595,351 ICU patients, 30.8% received sleep medications during their ICU stay. Sleep medication use during ICU stay was strongly associated with sleep medication prescription at hospital discharge (odds ratio: 6.90; 95% CI: 6.59-7.23), with 47.0% of users versus 11.3% of nonusers receiving prescriptions at discharge.
Longer nocturnal sleep duration in infants is associated with higher personal-social and communication development scores at 12 months
In a cohort of 646 Iranian infants, longer nocturnal sleep duration was significantly associated with higher personal-social development scores (β=0.52, p=0.03) and better communication scores (β=0.42, p=0.05). Increased night waking duration was negatively associated with personal-social and total ASQ scores, while more frequent night wakings were linked to lower problem-solving scores.
Tonic motor activation (TOMAC) reduces periodic leg movements during sleep and improves sleep reinitiation in adults with medication-refractory restless legs syndrome.
In 20 adults with medication-refractory RLS, 30-minute mid-sleep TOMAC sessions led to rapid sleep reinitiation (median 6.7 minutes) in 82.8% of sessions, with a 47.9% reduction in PLMS/hour and a 70.8% reduction in PLMS associated with arousal/hour. EEG power analysis showed a transition towards deeper sleep during stimulation.
Pediatric hypnotic prescribing in Japan increased over the past decade, with a significant acceleration after the April 2020 COVID-19 state of emergency.
The proportion of children and adolescents prescribed hypnotics in Japan rose from 0.4% in 2014 to 1.0% in 2023. Interrupted time-series analysis showed a significant post-emergency slope increase of 3.64 prescriptions per 100,000 population per month (95% CI, 2.69 to 4.58; P < 0.001), though pre-existing trends were already evident.
THC/CBD reduces RLS severity in patients with multiple sclerosis and idiopathic RLS
Treatment with 2.7 mg THC/2.5 mg CBD significantly improved International Restless Legs Syndrome Rating Scale (IRLS) scores after 1 and 3 months (p < 0.001), with sustained improvement at 1 year (p = 0.000) in patients who continued therapy. Wake after sleep onset (WASO) was also significantly reduced (p = 0.015).
Melatonin amplitude is positively associated with sleep efficiency in Arctic residents
In 15 Arctic residents, melatonin amplitude showed a significant positive association with sleep efficiency (β = 0.317, p < 0.037, η² = 0.10) after adjusting for photoperiod, while melatonin phase parameters (acrophase or DLMO) had no significant relationship. No seasonal variations in sleep efficiency were observed across winter solstice, spring equinox, and summer solstice.
Anticipatory financial strain is associated with sleep problems, partially mediated by loneliness
This longitudinal study found that worrying about future finances (anticipatory financial strain) was associated with higher loneliness and worse sleep quality and greater sleep disturbance in a large UK sample. Loneliness partially mediated the relationship between financial worry and these sleep outcomes. The study used fixed-effects regression models on 20,355 individuals over two waves (2018-2020 and 2021-2023).
Satisfactory sleep quality is associated with a lower risk of adolescent idiopathic scoliosis in Shanghai school students.
In a cross-sectional study of 5,026 students aged 9-15 in Shanghai, satisfactory sleep quality showed a protective association against screening-detected adolescent idiopathic scoliosis (AIS). The IPW-adjusted estimated population prevalence of AIS was 3.8%, with 162 confirmed cases. Multivariable logistic regression identified sleep quality as one of several modifiable factors associated with AIS.
Wearable sleep trackers show feasibility for predicting next-day physical fatigue in healthy adults using sleep physiology features.
This exploratory study found that machine learning models using sleep tracker data achieved an AUC of 0.75 for predicting next-day physical fatigue in healthy adults, with respiratory rate and REM sleep duration as key features. Predictive performance was lower in neurodegenerative disease (AUC=0.62) and immune-mediated inflammatory disease cohorts. The findings are preliminary and limited by outcome binarisation and small sample sizes.
Inpatient environmental noise management combined with mindful breathing regulation improves nocturnal blood pressure and sleep quality in patients with post-stroke sequelae of liver-yang hyperactivity type.
This retrospective cohort study of 200 patients found that adding noise management and mindful breathing regulation to conventional nursing significantly reduced nocturnal systolic and diastolic blood pressure and improved Pittsburgh Sleep Quality Index scores compared to conventional nursing alone after 4 weeks. The combined group also showed better emotional regulation, psychological stability, and environmental satisfaction.
Elite academy soccer players exhibit compromised sleep quality through fragmentation despite adequate sleep duration
This study of 13 elite U15 academy soccer players found that while total sleep time (431-541 min) and sleep efficiency (84.4%) met age-specific recommendations, wake after sleep onset (53.3 min) and number of awakenings (39.8) substantially exceeded thresholds for good sleep quality. Training days yielded significantly lower total sleep time (431 min) and time in bed (478 min) compared to non-training days (541 min and 596 min, respectively).
Newest Studies
All →Cognitive Behavior vs Bright Light Therapy for Insomnia in Women Undergoing Chemotherapy for Breast Cancer: A Randomized Clinical Trial.
JAMA network open, 2026 · rct
Depression prediction and key factors: A comparative analysis of logistic regression and machine learning models.
PloS one, 2026 · observational
Efficacy of benralizumab in reducing cough and/or dyspnea frequency, and improving cough-specific health-related quality of life in patients with severe eosinophilic asthma in Asia.
Therapeutic advances in respiratory disease, 2026 · rct
Home-testing devices for diagnosing obstructive sleep apnoea hypopnoea syndrome - a systematic review and economic evaluation.
Health technology assessment (Winchester, England), 2026 · observational
Recently Updated
All →LTC-022 (Lactium and L-theanine) improves sleep maintenance and bedtime regularity in adults with sleep discomfort
In a double-blind, placebo-controlled RCT of 40 adults with sleep discomfort, 8 weeks of LTC-022 supplementation did not significantly improve PSQI or ISI scores compared to placebo. However, sleep diary analysis showed significant reductions in wake after sleep onset (WASO) counts and earlier bedtime in the LTC-022 group, along with within-group improvements in total sleep time, sleep onset latency, and sleep efficiency. Gut microbiome analysis revealed increased abundance of Blautia and Ruminococcus genera in the LTC-022 group.
Valerian, hops, and melatonin may improve sleep quality and reduce insomnia symptoms
This literature review suggests that certain supplements, particularly valerian, hops, and melatonin, could be effective in improving sleep quality and reducing insomnia symptoms. However, the strength of evidence varies, and optimal dosages, formulations, and treatment durations are not established.
Caffeine supplementation may have a detrimental effect on sleep and recovery in athletes
This systematic review of nine randomized controlled trials found that caffeine supplementation can adversely affect sleep parameters in athletes, including sleep quality, quantity, efficiency, number of awakenings, and sleep onset latency. The effects vary based on timing of consumption, habitual caffeine use, and dose.
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).
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