1242 sleep evidence claims,
each scored for scientific confidence
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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
Milk-derived bioactives and fortified or fermented milk products improve sleep efficiency in randomized controlled trials.
A systematic review and meta-analysis of 11 RCTs found that milk-derived bioactives and fortified or fermented milk products significantly improved sleep efficiency (SMD = 0.45; 95% CI, 0.21-0.70). Subgroup analyses showed greater improvements in sleep efficiency (SMD = 0.52) and wake after sleep onset (MD = -8.24 minutes) in individuals with sleep or health disturbances, and reduced sleep latency in healthy participants (MD = -2.17 minutes).
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.
Variable-rate feedback infusion reduces cumulative opioid consumption at 48 hours postoperatively compared with fixed-rate basal infusion in patients undergoing mixed surgery
This protocol describes a prospective, multicentre, randomised, double-blind, controlled trial to compare cumulative opioid consumption at 48 hours postoperatively between variable-rate feedback infusion and fixed-rate basal infusion modes of intravenous patient-controlled analgesia (PCA). The study will enrol 1170 patients undergoing mixed surgery and will measure total cumulative opioid consumption as the primary outcome, with secondary outcomes including pain scores and quality of recovery. The hypothesis is that variable-rate feedback infusion reduces opioid consumption while providing non-inferior analgesia.
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
1000 claimsAshwagandha root extract sustained-release (AshwaSR) reduces perceived stress and improves sleep quality in healthy stressed adults
In a randomized, double-blind, placebo-controlled trial, AshwaSR 150 mg and 300 mg capsules significantly reduced Perceived Stress Scale scores by 38.6% and 41.6% respectively from baseline to day 60 (P < .001). Both doses also significantly improved sleep quality, psychological well-being, and eating behavior compared to placebo, with the 300 mg dose additionally reducing serum cortisol levels (P < .05).
Blueberry juice improves total and LDL cholesterol and psychological wellbeing in adults
In a 20-day randomized controlled trial, 60 mL/day of blueberry juice significantly reduced total cholesterol from 4.36 to 3.79 mmol/L and LDL cholesterol from 2.71 to 2.23 mmol/L compared to placebo, which showed increases. Psychological wellbeing indices (Beck Depression Inventory, State Trait Anxiety Inventory, COOP WONCA) also improved significantly in the blueberry group.
Six months of multimodal exercise in individuals on the Alzheimer's disease continuum is associated with short-term preservation of hippocampal and amygdala subfield volumes and increased hippocampus-amygdala connectivity, which are linked to sleep and activity parameters.
In the MOVE study, 46 individuals on the AD continuum were randomized to 6 months of multimodal exercise or psychoeducation. The exercise group showed increased hippocampus-amygdala connectivity and attenuated subfield atrophy after the intervention, but both groups progressed in cognitive decline and hippocampal atrophy one year later. Hippocampal and amygdalar volumes and connectivity were associated with sleep parameters, suggesting a link between exercise, sleep, and brain structure.
L-theanine improves sleep quality and reduces stress markers in individuals with mild to moderate sleep disturbances
This study protocol describes a randomized, double-blind, placebo-controlled trial evaluating the effects of L-theanine (100mg, 200mg, 400mg) on sleep and stress markers in 60 healthy adults aged 18-65 with mild to moderate sleep disturbances. The primary outcomes are changes in objective and subjective sleep quality parameters and secondary outcomes include biochemical, physiological, and subjective stress markers after a 14-day intervention. The trial aims to determine the optimal dose of L-theanine for improving sleep and stress.
High-dose L-theanine-caffeine combination improves selective attention in acutely sleep-deprived young adults
A double-blind, placebo-controlled crossover trial found that a combination of 200 mg L-theanine and 160 mg caffeine significantly improved hit rate (P=0.02) and target-distractor discriminability (P=0.047) in a visual selective attention task compared to placebo. The combination also produced a significantly greater pre-post-dose reaction time improvement (38.1 ms, P=0.003) and enhanced P3b ERP amplitudes with reduced latencies.
Green tea and its bioactive compounds may improve mood disorder symptomology, particularly symptoms of depression, but no evidence to date reports effects on BDNF.
A systematic review of 13 RCTs found that green tea, green tea extract, L-theanine, and EGCG improved depressive symptoms in 4 studies, anxiety in 6, stress in 5, and sleep in 1. No studies found a statistically significant effect on brain-derived neurotrophic factor (BDNF).
Ketone ester supplementation did not improve performance, cognitive function, or sleep during an 8-day simulated cycling race
In a double-blind, placebo-controlled trial, 18 well-trained cyclists completed an 8-day simulated cycling stage race. Ketone monoester supplementation (25g twice daily) did not improve exercise performance, sleep, or cognitive function compared to placebo. The race induced fatigue (peak heart rate drop ~11 bpm, time trial performance drop ~3%), but no clear benefit of KE was observed.
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.
Multidomain lifestyle interventions combined with pharmacological or nutraceutical approaches may improve cognition in individuals across the Alzheimer's disease continuum.
A systematic review of 12 randomized controlled trials found that combining multidomain lifestyle interventions (2-7 domains including physical exercise, cognitive training, dietary guidance, social activities, sleep hygiene, cardiovascular/metabolic risk management, psychoeducation or stress management) with pharmacological components (e.g., Omega-3, Tramiprosate, vitamin D, BBH-1001, epigallocatechin gallate, Souvenaid, metformin) may effectively improve cognition. Seven trials targeted participants with prodromal AD, MCI, or early dementia, while five focused on at-risk individuals or those with subjective cognitive decline, with two studies enriching populations for APOE-ε4 carriers.
Lavender scent improves sleep quality and physical balance in elderly individuals
In a randomized controlled trial of 90 elderly participants, those who slept with lavender pouches for one month showed significant improvements in sleep quality (PSQI total score decreased from 6.11±2.86 to 4.33±2.07, p<0.05) and physical balance (BBS score increased from 38.31±11.84 to 41.48±10.82, p<0.05). Sleep latency also decreased significantly.
HD-tDCS over the DMPFC reduces PSQI scores and improves sleep onset latency and sleep efficiency in chronic insomnia patients
A 10-day course of active high-definition transcranial direct current stimulation (HD-tDCS) targeting the dorsal medial prefrontal cortex significantly decreased Pittsburgh Sleep Quality Index (PSQI) scores compared to sham stimulation in chronic insomnia patients. Exploratory polysomnography measures also showed improvements in sleep onset latency and sleep efficiency after active treatment.
Repeated right dorsolateral prefrontal continuous theta-burst stimulation improves subjective sleep quality and athletic performance in athletes with chronic insomnia
In a randomized, sham-controlled trial, 35 male athletes with chronic insomnia received either active cTBS or sham stimulation once daily for 7 days. Active cTBS produced a greater reduction in PSQI global score than sham, and improved countermovement jump height, 50 m sprint performance, and agility. Resting-state EEG microstate dynamics were also altered, but these changes are exploratory and not causal.
Newest Studies
All →Comparison of cumulative opioid consumption between variable-rate feedback infusion and fixed-rate basal infusion modes of intravenous patient-controlled analgesia following mixed surgery: protocol for a prospective randomised controlled trial.
BMJ open, 2026 · rct
Five-year patient-reported outcomes of individualized nutrition therapy supporting nutritional ketosis in adults with type 2 diabetes.
Frontiers in nutrition, 2026 · observational
Associations of actigraphic sleep parameters with adipokines in older adults in the Baltimore longitudinal study of aging.
Sleep advances : a journal of the Sleep Research Society, 2026 · observational
The Impact of Milk-Derived Bioactives and Fortified or Fermented Milk Products on Sleep Quality: A Systematic Review and Meta-Analysis.
Nutrition reviews, 2026 · meta
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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