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
1000 claimsA 90-minute nap during Ramadan fasting improves time-motion metrics, reduces physiological strain, and enhances mood in professional soccer players during small-sided games.
A 90-minute nap (N90) during Ramadan fasting significantly increased total distance covered (p=0.011) and low/moderate-intensity running distances (p=0.005 and p=0.016) during small-sided games, while reducing resting heart rate (p=0.021), mean heart rate (p=0.006), and relative exercise heart rate (p=0.010). It also improved vigor (p<0.001), reduced fatigue (p=0.034), and lowered perceived exertion (p=0.010) compared to no nap.
A 20-min exercise session and a 90-min nap both preserve episodic memory encoding after 30 hours of sleep loss, with distinct neural mechanisms.
In a randomized controlled trial, both a 20-min exercise session and a 90-min nap improved episodic memory encoding after 30 hours of sleep deprivation by an average of 22% compared to a no-intervention control. EEG revealed that napping reduced neural fatigue and sleep pressure, while exercise enhanced episodic memory-related neural processing. These findings support the principle of neural degeneracy, where different interventions can achieve similar cognitive benefits through distinct brain mechanisms.
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).
Ashwagandha root extract improves ADHD symptoms and executive functioning in children and adolescents with mild ADHD
In a randomized, double-blind, placebo-controlled trial, 58 children and adolescents with mild ADHD received either 150 mg of ashwagandha root extract or placebo twice daily for 56 days. At Day 56, the ashwagandha group showed significantly lower ADHD-RS-IV total, inattention, and hyperactivity-impulsivity scores compared to placebo (P < 0.001), along with significant improvements in executive functioning (BRIEF-2) and patient-reported outcomes (PROMIS sleep disturbance and anxiety). No serious adverse events were reported.
Essential oil-herbal sachet intervention improves sleep quality and reduces anxiety in maintenance hemodialysis patients
In a single-center randomized trial, 88 maintenance hemodialysis patients with poor sleep (PSQI >7) were randomized to usual care or usual care plus an essential oil-herbal sachet intervention. At 3 months, the intervention group had significantly lower PSQI scores (7.8 ± 2.6 vs 13.8 ± 2.5; adjusted β = -5.37, 95% CI -6.29 to -4.45, p < 0.001) and lower HADS-A anxiety scores (9.2 ± 2.1 vs 11.8 ± 2.4; adjusted β = -2.61, 95% CI -3.26 to -1.96, p < 0.001). Sleep response occurred in 77.3% of intervention vs 31.8% of control, and anxiety response in 68.2% vs 29.5%.
Mepilex Lite dressings combined with indomethacin suppositories may improve treatment efficiency of acute radiation dermatitis of the anal canal skin in rectal cancer patients undergoing radiotherapy.
This protocol describes an assessor-blinded RCT to evaluate the efficacy and safety of adding Mepilex Lite dressings to indomethacin suppositories for acute radiation dermatitis of the anal canal skin. The primary outcome is treatment efficiency at day 14 post-intervention, with secondary outcomes at days 7 and 21, plus pain, anxiety/depression, sleep quality, and quality of life. The study plans to enroll 274 patients, but results are not yet reported.
Parent-mediated screen time usage module reduces screen time and improves sleep quality in children with borderline IQ
A randomized controlled trial of 60 children with borderline IQ found that a parent-mediated screen time usage module (PM-STUM) significantly reduced screen time (η²p=0.4), improved sleep quality (η²p=0.3), increased physical activity (η²p=0.2), and reduced behavioral difficulties (η²p=0.2) compared to controls at 6 weeks postintervention.
Ashwagandha root extract improves sleep quality and reduces perceived stress in pregnant women
In a 12-week RCT of 70 pregnant women in their second trimester, Ashwagandha root extract (ARE) 300 mg twice daily plus standard care significantly improved subjective sleep quality at all visits (p=0.036), sleep duration at weeks 8 and 12 (p<0.001), and sleep disturbances at week 12 (p=0.028) compared to standard care alone. Perceived stress was also significantly reduced with ARE (-10.50 vs. -5.35; p<0.001).
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).
Total physical activity moderates the effect of exercise type on high-altitude acclimatization among college students
In a cluster-randomized controlled trial, 295 college students at high altitude participated in either basketball or badminton for 18 weeks. The effect of exercise type on high-altitude acclimatization was significantly moderated by total physical activity (interaction B = -2.9965, p = 0.0056), with badminton showing better adaptation than basketball only at high activity levels. Sleep quality did not mediate this relationship.
Progressive relaxation exercises reduce postoperative pain and improve sleep quality in patients undergoing total knee replacement surgery
In a randomized controlled trial of 96 patients undergoing total knee replacement, progressive relaxation exercises led to significantly faster and greater reductions in postoperative pain (F=14.11, P=.000, η²=0.131) and significantly greater improvements in sleep quality (F=14.22, P<.001, η²=0.131) compared to control. Recovery index scores also improved more in the intervention group (F=6.531, P=.000, η²=0.065).
Elinzanetant reduces vasomotor symptom frequency and sleep disturbance in menopausal women across diverse populations
In the OASIS clinical trial program (OASIS-1-4), elinzanetant significantly reduced vasomotor symptom frequency vs placebo from as early as week 1 in OASIS-1 and -2, and by week 12 in all studies, with benefits maintained up to 50 weeks. Sleep disturbance, measured by PROMIS Sleep Disturbance Short Form 8b, improved across all trials as early as week 1, with significant reductions vs placebo at week 12 in OASIS-1, -2, and -4.
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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