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 claimsNucleotide supplementation may improve sleep quality in older adults aged 60-70 years
This randomized controlled trial (TALENTs) enrolled 122 community-dwelling adults aged 60-70 years, with nearly half having room for improvement in sleep quality at baseline. The study will evaluate changes in sleep quality from baseline to 4 months as part of a comprehensive geriatric health assessment, comparing a nucleotide intervention group to a placebo control group.
Integrating cognitive behavioral therapy for insomnia into best-practice care reduces pain severity in patients with knee osteoarthritis and insomnia
This protocol describes a randomized controlled trial testing whether adding 6 sessions of CBTi to 12 sessions of physical therapist-led best-practice care (BPC) reduces pain severity more than BPC plus 6 general lifestyle education sessions in 128 patients with knee osteoarthritis and insomnia. The primary outcome is between-group difference in pain severity change at 6 months post-intervention. Secondary outcomes include sleep, mood, function, inflammation biomarkers, and cost-effectiveness.
NNZ-2591 improves sleep in children and adolescents with Phelan-McDermid syndrome
In an open-label phase 2 trial, NNZ-2591 was associated with significant improvements in sleep assessments among 18 children and adolescents with Phelan-McDermid syndrome after 13 weeks of treatment. Sleep was one of 14 secondary efficacy endpoints, with significant improvement from baseline observed at week 13.
PPG-based wearable devices show varying heart rate measurement accuracy across exercise intensities, with Apple Watch SE and Polar Verity Sense demonstrating highest agreement with ECG reference
In 37 healthy young adults, heart rate accuracy of four PPG-based wearables was compared to ECG across exercise intensities. The Apple Watch SE and Polar Verity Sense had significantly lower mean absolute error (MAE) and higher concordance correlation coefficients (CCC) than Polar Pacer Pro and Galaxy Watch 6, with MAE decreasing as intensity increased.
High-dose melatonin (30 mg/day) is safe and feasible but does not accelerate early biochemical or radiographic bone healing after tibial fracture fixation within 49 days
In a prospective controlled study, 25 adults with closed tibial shaft fractures received either 30 mg/day melatonin for 49 days post-surgery or standard care. Both groups showed significant increases in ALP and RUST scores over time, but no significant between-group differences were found for ALP (p=0.324) or RUST (p=0.261). The intervention was well tolerated with high adherence (91.7%) and no serious adverse events.
Objectively measured halitosis is not significantly associated with tongue coating, sleep quality, or psychological symptoms among university students
In a cross-sectional study of 62 Brazilian university students, halitosis was detected in 40.3% (95% CI: 29.0-52.7%) using a portable breath detector. No statistically significant associations were found between halitosis and tongue coating, sleep quality (PSQI), or anxiety, depression, and stress (DASS-21). However, significant positive correlations were observed between stress and sleep disturbance, anxiety and sleep disturbance, and depression with sleep latency, daytime dysfunction, and overall sleep quality.
Objective sleep parameters are associated with cognitive performance in euthymic bipolar disorder
In 40 euthymic individuals with bipolar disorder, longer assumed sleep duration was negatively associated with overall cognitive performance (β = -0.38, p = 0.011). Longer sleep onset latency was negatively associated with working memory (β = -0.41, p = 0.014) and processing speed (β = -0.38, p = 0.002), while greater wake time after sleep onset was negatively associated with verbal fluency (β = -0.39, p = 0.016).
CGM-guided dietary titration improves Time in Range in GSD patients
In interventional settings, CGM-guided dietary titration improved Time in Range from 72% to 86% in gene therapy trials, and reduced serum triglycerides and liver size. CGM consistently identified asymptomatic hypoglycemia, with adult cohorts spending up to 12% of time below range despite normal spot checks.
Association rules derived from multimodal sleep data reveal significant co-occurrences between lifestyle interventions and sleep patterns in adults with mild-to-moderate OSA using a digital therapeutics application.
The study analyzed a 12-week digital intervention for 192 adults with mild-to-moderate OSA, combining sleep diary, smartwatch, and app engagement data. Using the Apriori algorithm, association rules with lift and confidence scores significantly higher than random chance were generated, showing co-occurrences between lifestyle missions and sleep diary or watch measurements.
A four-week combined respiratory muscle training and breathing exercise program improves sleep quality and reduces perceived stress in healthy university students.
A 4-week intervention combining diaphragmatic breathing, pursed-lip breathing, and threshold-loaded inspiratory/expiratory muscle training (40-60% maximal inspiratory pressure, 5 days/week) was associated with a 26% improvement in sleep quality (PSQI) and a 19% reduction in perceived stress (PSS) in 40 healthy university students (median age 22, BMI 23.14 ± 4.05 kg/m²). Breath-holding time increased by 132% (p < 0.001, r = 0.87), and functional performance improved significantly (TUG decreased 9%, d_z = 1.01; STS improved 12%, d_z = 1.12).
Physical exercise is associated with better sleep quality in university students, mediated by reduced mobile phone addiction and rumination
A cross-sectional study of 1,300 university students found that physical exercise negatively predicted PSQI scores (β = -0.022, p < 0.01), indicating better sleep quality. This association was mediated by a chain pathway through reduced mobile phone addiction and rumination.
Cheers Restore use is associated with improved next-day subjective well-being after alcohol consumption in healthy adults
In a decentralized observational cohort study of 90 adults, use of the dietary supplement Cheers Restore was associated with statistically significant improvements in next-day mental clarity, physical well-being, energy, and sleep quality compared to alcohol-only nights. Effect sizes were small (Cohen's d = 0.20-0.32). The study was observational and not designed to establish causality.
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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