1242 sleep evidence claims,
each scored for scientific confidence
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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
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
661 claimsMelatonin is widely used and generally perceived as a safe and effective sleep aid, though notable variations in dosing, reliance, and misuse exist across demographic groups.
In a cross-sectional study of 335 adults in Baghdad, Iraq, 83.8% of participants agreed that melatonin improved their sleep quality, 78.2% considered it safe, and 75.6% recommended it to others. The most common dose was 5 mg (33.6%), and 56.5% used melatonin as needed. Side effects were common, with drowsiness (28.8%) and headache (25.1%) reported, and only 1.5% had no side effects.
Site-related variance is generally small (typically <10%) in the AMP SCZ neuroimaging protocol, but platform-related variance is substantial for diffusion scan SNR/CNR (>55%) and spatial smoothness measures.
The AMP SCZ neuroimaging protocol, applied to a multi-site, multi-vendor cohort of individuals at clinical high risk for psychosis, found that participant variance was the largest component for structural and fMRI SNR/CNR (40-76%), while site variance was small (<10%). However, diffusion scans showed substantial platform-related variance (>55%) due to hardware differences, and spatial smoothness had large platform-related variance from vendor-specific acquisition and reconstruction differences.
Multi-level interventions reduce emotional exhaustion and depersonalization in nurses
This narrative review found that interventions at individual, team, and system levels reduce emotional exhaustion and depersonalization, enhance staff well-being, and improve patient safety among nurses. The review highlights that effective strategies include mindfulness-based programs, cognitive-behavioral therapy, physical exercise, and resilience training, with improved effectiveness in supportive environments with allocated participation time and leadership engagement.
Custom Plaso plugins outperform iLEAPP in extracting Apple Health records across multiple iOS versions
The study developed custom plugins for the log2timeline Plaso framework that successfully extracted Apple Health data from iOS versions 13.3.1 through 17.3, outperforming iLEAPP by recovering previously unrecoverable features. The plugins integrated disparate database schema variations into a unified timeline, reducing manual analysis effort.
Self-tracking via remote measurement technology mirrors illness stage in individuals with or at risk of eating disorders, supporting recovery among those further from illness but risking reinforcement of compulsive patterns among those with residual or emerging symptoms.
In a qualitative interview study of 14 participants with lived experience or at risk of eating disorders, self-tracking via smartphones and wearables (Fitbits) was found to mirror illness stage. Those further from recovery benefited from healthy routine formation, while those with residual or emerging symptoms experienced reinforcement of compulsive patterns.
Apigenin, luteolin, and piplartine are core active components of Sugemule-4 that bind to EGFR, potentially treating insomnia through serotonergic synapse and calcium signaling pathways.
The study identified 106 active compounds and 364 overlapping targets for Sugemule-4 in insomnia treatment. Network pharmacology and molecular docking revealed that apigenin, luteolin, and piplartine bind strongly to EGFR, with molecular dynamics confirming stable interactions, suggesting multi-target mechanisms via serotonergic synapse and calcium signaling pathways.
Probable depression is prevalent among parents and primary caregivers of children with specific learning disorders in Saudi Arabia, and machine-learning models can predict it with high accuracy.
The study found that 35.6% of 612 caregivers met criteria for probable depression (PHQ-9 ≥ 10). XGBoost achieved an ROC AUC of 0.916, sensitivity of 0.858, and specificity of 0.830 at a screening threshold of 0.425, with key predictors including parenting stress, anxiety, sleep quality, and child difficulties.
Lifestyle habits including age, BMI, smoking status, and treatment pill intake predict breast cancer survival in female patients
This study analyzed 21,219 female breast cancer patients from the UK Biobank and found that age, BMI, smoking status, and treatment pill intake are key lifestyle-related factors influencing survival. The XGBoost model achieved AUCs of 0.748, 0.749, and 0.765 at 3, 6, and 9 years, respectively, and high-risk patients had significantly worse survival (P < 0.0001).
Semaglutide 2.4 mg is cost-effective for obesity disease management in Japan under retreatment scenarios
Semaglutide 2.4 mg plus diet and exercise reduced the incidence of obesity-related complications including type 2 diabetes, cardiovascular events, obstructive sleep apnea, and gout. The incremental cost-effectiveness ratio was ¥5,300,580/QALY for patients without type 2 diabetes and ¥7,077,984/QALY for patients with type 2 diabetes, with retreatment improving QALY gains.
Theanine alleviates sleep disturbances and depression induced by sleep deprivation through neuroinflammation reduction
Theanine, a phytochemical from Camellia sinensis, exerts therapeutic effects on mental disorders caused by cumulative stress, including mild sleep disturbances and depression induced by sleep deprivation. The neuroprotective mechanism involves alleviating neuroinflammation. The paper reviews literature from the past 5 years.
The addition of trazodone to lurasidone and valproic acid can precipitate serotonin syndrome.
A patient developed probable serotonin syndrome (SS) within hours of adding 100 mg trazodone to a regimen including lurasidone and valproic acid. Symptoms included chills, nausea, sweating, dizziness, muscle stiffness, and tremor, which resolved over 48 hours. The case suggests that this drug combination can cause excessive serotoninergic activity via multiple mechanisms.
Sugemule-4 exerts anti-insomnia effects through multi-target and multi-pathway mechanisms, with apigenin, luteolin, and piplartine as core active components and EGFR as a central target.
This study identified 106 active compounds and 364 overlapping targets for Sugemule-4 in insomnia treatment. Network pharmacology and molecular docking revealed that apigenin, luteolin, and piplartine are core active components, and EGFR is a central target, potentially acting through serotonergic synapse and calcium signaling pathways.
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 · observational
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 · 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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