1231 sleep evidence claims,
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Representative claims people are checking:
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 claimsGut microbiota-driven metabolic reprogramming contributes to Parkinson's disease with REM sleep behavior disorder
This study found that Parkinson's disease patients with REM sleep behavior disorder (RBD-PD) exhibit distinctive metabolic disturbances, including accumulation of gut microbiota-derived toxic aromatic amino acid catabolites. These alterations were also observed in idiopathic RBD patients, representing the prodromal stage of PD. The findings suggest gut microbial dysbiosis drives a functional shift away from dietary fiber fermentation toward enhanced degradation of protein, aromatic amino acids, glycine, and intestinal mucin glycans.
Site-related variance in MRI measures is generally small (typically <10%) in the AMP SCZ multi-site neuroimaging protocol, but platform-related variance is substantial for diffusion imaging SNR/CNR (>55%) and spatial smoothness.
In the AMP SCZ multi-site neuroimaging protocol, site-related variance is generally small (typically <10%) for most MRI measures. However, for diffusion-weighted imaging, platform-related variance accounts for >55% of the variance in signal-to-noise and contrast-to-noise ratios due to hardware differences, and spatial smoothness also shows large platform-related variance.
Ventilatory response to CO2 during exercise remains profoundly low in patients with Congenital Central Hypoventilation Syndrome, with no significant difference from resting values.
In 10 patients with CCHS, the ventilatory response to CO2 during exercise was 2.27 mL/min/mmHg/kg, which was not significantly different from the resting value of 1.56 mL/min/mmHg/kg (p=0.85). Both values were markedly lower than the reference value in healthy children (34.6 mL/min/mmHg/kg), indicating persistent impairment of CO2-driven ventilatory control despite increased metabolic demand.
Tart cherry supplementation protocols are highly variable and poorly characterized, preventing reliable extrapolation of efficacy for health, exercise performance, and sleep outcomes.
This review of 43 studies found that tart cherry supplementation protocols varied widely in duration (acute to 84 days) and polyphenol dose (143–2,140 mg/day) and anthocyanin dose (15–547 mg/day). Only 20 studies analyzed their own supplement batch, while 17 relied on previously published data from different batches, and 6 did not report polyphenol content at all. The use of diverse analytical methods further undermines the ability to compare doses or blends across studies.
Magnesium supplementation improves sleep quality in adults with type 2 diabetes
In a cross-sectional survey of 132 participants from a randomized, double-blind clinical trial on magnesium supplementation in type 2 diabetes, over half reported symptom improvements including in sleep quality. Satisfaction was high, with 75% willing to join future trials and 87.88% would recommend participation.
Short-sleep insomnia is associated with altered gut microbiota composition, elevated serum 5-HT, BDNF, and orexin A, and disrupted sleep architecture
In a real-world study, patients with short-sleep insomnia showed significantly reduced sleep efficiency, total sleep time, and NREM/REM sleep durations, alongside prolonged sleep latency and increased wake after sleep onset. Serum levels of 5-HT, BDNF, and orexin A were elevated, and gut microbiota beta-diversity differed from controls, with increased abundance of Evtepia, Anaerostipes, and Blautia_A. Correlation analyses linked gut microbiota, sleep parameters, and serum markers, particularly involving N3 sleep and sleep latency.
Combination medication treatment prolongs sleep latency and alters cognitive-related cortical hemodynamics in narcolepsy type 1 patients
In a pilot study of 16 drug-naive narcolepsy type 1 (NT1) patients, combination medication treatment significantly prolonged REM latency and mean sleep latency from MSLT, and reduced REM sleep proportion. During a verbal fluency task, fNIRS showed increased HbO2 in frontopolar, middle temporal, and subcentral areas, and decreased HbO2 in retrosplenial and dorsolateral prefrontal cortices. Pre-treatment HbO2 change in subcentral area and post-treatment HbO2 change in middle temporal gyrus predicted post-treatment mean sleep latency.
Withania somnifera (ashwagandha) improves sleep patterns and stress resilience in adults with stress-related symptoms
This review highlights that adaptogenic herbs like Withania somnifera (ashwagandha) show consistent efficacy in enhancing stress resilience and improving quality of life, including improvement in sleep patterns. Clinical trial data confirm the role of plant-derived compounds in modulating cortisol levels and reducing anxiety, with ashwagandha being a key example.
Psychological self-report questionnaires are not associated with decrements in physical performance following Special Operations Forces unit training.
In a study of 54 male active-duty SOF operators, an 8-month training phase led to decrements in body fat, agility, vertical jump, anaerobic capacity, and sprint times, with improvements in isometric midthigh pull and pain subscales. However, correlations between changes in psychological self-report measures (depression, sleep quality, alertness, post-traumatic stress, pain) and performance changes were mostly weak and inconsistent, with only a few significant correlations (e.g., agility with alertness; aerobic capacity with alertness; post-training agility with depression; post-training anaerobic capacity with overall pain; post-training sprints with sleep quality). The authors conclude that PSR tools should be used with caution as screens for nonfunctional overreaching in SOF.
Nutritional interventions, including specific nutrients and dietary patterns, improve sleep quality and manage sleep disorders.
This review synthesizes evidence from clinical trials and observational studies over the past two decades, indicating that nutrients like magnesium, tryptophan, and omega-3 fatty acids, along with dietary patterns such as the Mediterranean diet, enhance sleep outcomes. Functional foods like tart cherry juice and kiwifruit show potential benefits, and the gut microbiome is identified as a key regulator of sleep physiology.
Duloxetine treatment improves sleep quality and reduces pro-inflammatory cytokine levels in patients with major depressive disorder
After 4 weeks of duloxetine treatment (40-60 mg/day), patients with MDD showed significant improvements in sleep parameters including increased total sleep time (TST) and sleep efficiency (SE), and decreased wake after sleep onset (WASO). Serum levels of IL-1β, IL-8, IL-12, and IFN-γ were significantly reduced. Baseline and post-treatment correlations suggest a link between sleep improvement and inflammatory changes.
Children's quality of life with allergic diseases is influenced by an interacting system of disease symptoms, impaired psychological and social functions, family care factors, and medical support.
This qualitative study of 16 caregivers of children aged 7-14 with allergic diseases identified four themes influencing quality of life: disease symptoms (symptom distress, sleep, exercise and dietary restrictions), impaired psychological and social functions (negative emotions, limited social participation), family care (protective resistance, caregiver cognitive misunderstandings, family coping failure), and medical support (lack of medical trust, medication and emergency attack guidance needs). The findings suggest quality of life is shaped by the interaction of physical distress, child's psychological state, caregiver knowledge and emotional burden, and health system responsiveness.
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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