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 claimsShaoyao Gancao Decoction as an adjunct to conventional Western medicine improves pain relief and sleep quality in patients with postherpetic neuralgia
This meta-analysis of 15 RCTs (1,188 patients) found that adding Shaoyao Gancao Decoction (SGD) to conventional Western medicine significantly improved overall response rate (OR=5.42, 95% CI: 3.40-8.64), reduced VAS pain scores (MD=-1.33, 95% CI: -1.68 to -0.99), improved PSQI sleep scores (MD=-2.23, 95% CI: -2.85 to -1.62), and reduced adverse events (OR=0.34, 95% CI: 0.21-0.56) compared to Western medicine alone.
Manual acupoint therapy improves sleep quality in chemotherapy patients
Manual acupoint therapy ranked highest for improving sleep quality among five TCM interventions, with a SUCRA of 91.9% and a large effect size compared to auricular therapy (SMD = -9.92; 95% CI, -14.83 to -5.01). This finding is based on a network meta-analysis of 35 RCTs involving 2025 cancer patients undergoing chemotherapy.
Exercise interventions improve sleep quality in patients with depression
This meta-analysis of 17 RCTs with 1,457 participants found that exercise interventions significantly improved sleep quality in patients with depression (SMD = -0.37, 95% CI: -0.48 to -0.27). Dose-response modeling suggested that exercise doses around 312.75 MET·min/week may yield greater improvements (Hedges' g = -0.51, 95% CI: -0.71 to -0.31).
Exercise plus cognitive behavioral therapy (EX + CBT) improves subjective sleep quality and sleep-continuity parameters in insomnia patients
In a network meta-analysis of 31 RCTs with 2,457 participants, exercise combined with cognitive behavioral therapy (EX + CBT) ranked highest for improving Pittsburgh Sleep Quality Index (PSQI), sleep onset latency (SOL), and wake after sleep onset (WASO). Compared to conventional control, EX + CBT showed significant effects on PSQI, SOL, and WASO, but no intervention significantly increased total sleep time.
Melatonin provides modest pain relief in chronic musculoskeletal pain but effects are comparable to conventional analgesics and often below minimal clinically important difference thresholds
In a systematic review of 23 RCTs (2028 participants), melatonin was not superior to placebo for chronic MSK pain (MD: -6.76/100, 95% CI: -15.89 to 2.36) but was superior to active controls (MD: -11.21/100, 95% CI: -14.29 to -8.13). Sensitivity analysis limited to low-risk studies showed superiority over placebo (MD: -10.04, 95% CI: -17.68 to -2.39). Sleep quality improved in chronic MSK pain but not postoperative pain, and adverse events were mild and transient.
Lumbar surgery improves sleep quality in patients with degenerative lumbar disease
This Bayesian meta-analysis of 25 studies (3,546 patients) found that lumbar surgery for degenerative lumbar disease was associated with a significant improvement in sleep quality (SMD -1.36; 95% CrI -2.02 to -0.71; posterior probability 99%). Pain, disability, and quality of life also improved significantly.
Mind-body therapies significantly improve sleep quality in perinatal women
A meta-analysis of 13 randomized controlled trials involving 782 participants found that mind-body therapies (mindfulness, Pilates, yoga) significantly improved sleep quality in perinatal women compared to controls (MD = -2.63, 95% CI -3.36 to -1.90). However, substantial heterogeneity was observed (I² = 89.0%), and the certainty of evidence was rated as low by GRADE.
Exercise plus cognitive behavioral therapy improves subjective sleep quality and sleep continuity in insomnia patients
In a network meta-analysis of 31 RCTs with 2,457 participants, exercise combined with cognitive behavioral therapy (EX + CBT) ranked highest for improving Pittsburgh Sleep Quality Index (PSQI), sleep onset latency (SOL), and wake after sleep onset (WASO). Compared to conventional control, EX + CBT showed significant effects on PSQI, SOL, and WASO, but no intervention significantly increased total sleep time.
Structured exercise interventions improve overall sleep quality in university students as measured by the PSQI global score
A meta-analysis of 7 randomized controlled trials (701 participants) found that structured exercise significantly reduced the PSQI global score compared to non-exercise controls (MD = -2.43, 95% CI -3.72 to -1.14). However, the prediction interval included the null value, and certainty of evidence was very low, indicating substantial uncertainty in the effect.
Cognitive Behavioral Therapy reduces fatigue severity in post-stroke patients
A meta-analysis of 9 RCTs involving 778 participants found that Cognitive Behavioral Therapy (CBT) was associated with a significant reduction in fatigue severity (SMD = -0.72, 95% CI: -1.06 to -0.38, P < 0.0001). CBT also improved sleep quality (SMD = -1.07, P = 0.003) and overall quality of life (SMD = 0.67, P = 0.01), with interventions lasting more than six weeks showing greater efficacy.
Sleep disorders during pregnancy are associated with increased risk of hypertensive disorders of pregnancy
This meta-analysis of 19 cohort studies involving 9,460,018 pregnant women found that sleep disorders during pregnancy significantly increased the risk of gestational hypertension (OR=1.50), preeclampsia (OR=1.83), and hypertensive disorders of pregnancy overall (OR=1.56). Obstructive sleep apnea showed the strongest associations, with ORs of 1.60 for gestational hypertension and 2.13 for preeclampsia.
Transcutaneous auricular vagus nerve stimulation improves sleep quality and reduces sleep onset latency in patients with sleep disorders
A meta-analysis of 14 RCTs found that taVNS significantly improved sleep quality (SMD = -0.57, 95% CI [-0.86, -0.28], p < 0.0001) and reduced time to fall asleep (SMD = -0.44, 95% CI [-0.64, -0.23], p < 0.0001). The intervention also lowered depression and anxiety scores, with only mild side effects reported.
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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