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
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).
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.
Evidence Explorer
662 claimsFrequent forest walking is associated with higher daily happiness, ikigai, and enjoyment of daily life in a Japanese general population
In a cross-sectional study of 3472 Japanese adults, those who went forest walking at least once per month had significantly higher odds of frequent happiness (aOR=1.72), higher degree of happiness (aOR=1.54), having ikigai (aOR=1.65), and enjoying daily life (aOR=2.38) compared to those who rarely forest walked. The findings suggest that occasional forest bathing may be linked to improved well-being and quality of life.
Accelerated metabolic age is associated with increased risk of atherosclerotic cardiovascular disease and major adverse events in adults aged 65 years and older.
In a cohort of 1,218 participants (mean age 59.1 years), a metabolic age (metAge) derived from 987 plasma metabolites was associated with cardiovascular risk. Among adults aged 65 years and older, each one-year increase in accelerated metAge was associated with a 12% higher risk of ASCVD (HR=1.12, 95% CI: 1.00-1.26, two-sided p=0.059) and a 10% higher risk of major adverse events (HR=1.10, 95% CI: 1.01-1.18, two-sided p=0.028).
Home-based anodal tDCS targeting the left DLPFC reduces cognitive fatigue in a patient with refractory post-mTBI fatigue
A single patient with chronic post-mild traumatic brain injury (mTBI) cognitive fatigue received 14 days of home-based anodal tDCS (2 mA, 20 min daily) over the left DLPFC, guided by FDG-PET/MRI findings. Fatigue severity (FSS-7) improved from 5.4 to 3.7, exceeding the minimal clinically important difference, and cognitive performance improved (SDMT: 46 to 58; MoCA: 26 to 29). No serious adverse events were reported.
Preexisting neurodevelopmental, psychological, or mental health conditions and concussion history increase baseline concussion symptom burden and symptom reporting in UK university student-athletes.
Among 404 UK university student-athletes, those with preexisting NP/MH conditions reported higher overall symptom burden than those without. NP/MH diagnosis explained 12% of variance in symptom count and 16% in symptom severity, with previous concussion and depression/anxiety adding significant incremental variance. Student-athletes with both NP/MH and concussion history were more likely to report at least one symptom.
Egg and breakfast consumption are associated with some measures of muscular endurance, whereas sugary beverage consumption shows associations with several fitness indicators, particularly among girls, in children aged 10-12 years in Ningxia, China.
This repeated cross-sectional study of 3,970 children aged 10-12 in Ningxia, China, found that from 2019 to 2024, both boys and girls improved in lung capacity, muscular endurance, and speed-agility, alongside increases in BMI. Adjusted analyses showed modest associations between dietary behaviors and specific fitness outcomes: egg and breakfast consumption were linked to some muscular endurance measures, while sugary beverage consumption was associated with several fitness indicators, especially in girls.
Short sleep duration (<6 hours) is associated with higher odds of hypertension in Chinese older adults
In a cross-sectional study of 15,650 Chinese adults aged 65 and older, self-reported short sleep duration (<6 hours) was associated with a 1.30-fold higher odds of hypertension compared with sleeping 6-9 hours (adjusted OR 1.30; 95% CI 1.17, 1.44). Long sleep duration (≥9 hours) showed no significant association after full adjustment (OR 1.04; 95% CI 0.97, 1.12). The relationship was non-linear (J-shaped), with the effect of short sleep more pronounced in adults without limitations in activities of daily living.
EEG-based measures (MMN, P300, 40-Hz ASSR, resting PSD) show good to excellent test-retest reliability in clinical high-risk for psychosis and control participants, supporting their use in CHR studies.
In an interim analysis of 654 CHR and 87 control participants, EEG measures demonstrated good to excellent test-retest reliability (mean G-coefficient 0.72 for CHR, 0.71 for controls). Small but significant decreases in measure magnitudes over sessions were observed, consistent with habituation, but reliability remained sufficient for use as predictors or outcome measures.
E-cigarette use is associated with higher odds of insufficient sleep among adolescents and young adults
This structured narrative review of six empirical studies and one narrative review found that exclusive e-cigarette use was consistently associated with 30-80% higher odds of insufficient sleep among adolescents and young adults. Dual users of combustible and electronic cigarettes showed the strongest associations, being up to three times more likely to report inadequate sleep, and also exhibited increased sleep latency.
Higher serum iron concentrations are associated with increased odds of obstructive sleep apnea, while intermediate magnesium concentrations are associated with lower odds of OSA
In a cross-sectional study of 99 participants (54 with OSA, 45 controls), serum iron levels were significantly higher in OSA patients (P=0.04), and higher iron levels were associated with greater odds of OSA (P for trend=0.02). Participants in the fourth iron quartile had borderline higher odds of OSA (OR=3.00, 95% CI: 0.96-10.00, P=0.06), while those in the second and third magnesium quartiles had lower odds (Q2: OR=0.31, 95% CI: 0.09-0.96; Q3: OR=0.26, 95% CI: 0.07-0.82). The overall metal mixture was not significantly associated with OSA (β=-0.22, P=0.59).
Higher dietary intake of lignans and hydroxycinnamic acids is associated with better sleep quality in Italian adults
In a cohort of 1936 Italian adults, higher dietary intake of lignans and hydroxycinnamic acids was significantly associated with lower odds of inadequate sleep quality, as measured by the Pittsburgh Sleep Quality Index. Specific compounds naringenin, apigenin, and matairesinol also showed inverse associations. The association was stronger in normal-weight individuals, while no significant associations were found in overweight/obese individuals.
Children with autism and sleep disorder exhibit impaired neuroclearance linked to systemic iron deficiency
In a study of 230 children with ASD (114 with sleep disorder, ASD-SD; 116 without, ASD-nSD) and 110 typically developing controls, ASD-SD children showed significantly reduced ALPS indices and elevated free water fraction, indicating impaired perivascular clearance. Serum iron was markedly lower in ASD-SD, and mediation analysis supported a pathway from iron deficiency to cerebral edema to impaired neuroclearance.
Engaging in multiple healthy lifestyle behaviors is associated with better health outcomes than focusing on a single domain
In a cross-sectional study of 510 adults, four multibehavioral clusters were identified: unhealthy behavior, mixed behavior-healthy diet, mixed behavior-stable good mood, and healthy behavior. Compared to the unhealthy behavior cluster, the mixed behavior-stable good mood and healthy behavior clusters had significantly higher mental health-related quality of life (β=6.32, 95% CI 3.73-8.91 and β=5.61, 95% CI 2.47-8.75, respectively) and well-being (β=11.62, 95% CI 7.86-15.38 and β=9.63, 95% CI 5.17-14.10, respectively). Participants in these clusters and those in the mixed behavior-healthy diet cluster also reported better perceived health (OR 3.19, 95% CI 1.20-8.49; OR 9.85, 95% CI 3.54-27.40; OR 12.18, 95% CI 4.04-36.71, 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 · observational
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 · observational
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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