1242 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
Side-by-side comparisons for "[drug] + natural alternative" searches.
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 claimsObjectively 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.
Nighttime fasting intervals are not significantly associated with depressive symptoms during the perinatal period in women with overweight or obesity
In a secondary analysis of 232 pregnant individuals with pre-pregnancy BMI ≥25 kg/m², nighttime fasting intervals (NFIs) remained stable across early pregnancy, mid-pregnancy, and 6 months postpartum (mean 12.7 hours). NFIs were not significantly associated with depressive symptoms overall, but at mid-pregnancy, long NFIs showed a geometric mean ratio of 0.84 (95% CI: 0.64-1.11) relative to middle NFIs, suggesting a potential but non-significant trend. After adjusting for sleep quality, longer NFIs were significantly associated with lower depressive symptoms in mid-pregnancy.
Prenatal PFOA exposure is associated with modestly higher sleep problem scores in early childhood
In a cohort of 2,836 mother-child pairs, higher prenatal PFOA concentrations were associated with higher CBCL Sleep Problems T-scores in children aged 1-5 years (β=0.13; 95% CI: 0.05, 0.21). Associations for PFOS, PFNA, and PFHxS were small and not statistically significant.
Low-sodium oxybate reduces daytime sleepiness and improves nighttime sleep in participants with narcolepsy
In a phase 4 open-label study of 34 participants with narcolepsy (type 1 or 2), low-sodium oxybate (LXB) significantly reduced daytime sleepiness, with a least-squares mean change in Epworth Sleepiness Scale score of -7.7 (P < 0.0001). Nighttime sleep improvements included a 45-minute increase in deep sleep (N3 duration), a reduction in transitions to lighter sleep stages by 13.1, and 3.2 fewer nocturnal awakenings.
Adherence to two or more 24-h movement behavior guidelines reduces hypertension risk in adolescents
Adolescents who adhered to two or more movement behavior recommendations (physical activity, screen time, sleep) had a reduced risk of hypertension (RR=0.31; 95% CI: 0.09-0.98) compared to those meeting fewer guidelines. This association was not modified by social determinants of health.
Indirect antibiotic exposure during delivery is associated with a higher daytime-to-nighttime sleep ratio and fewer nighttime awakenings in infants at 2 and 6 months.
In a prospective birth cohort study of 192 infants, maternal antibiotic use during delivery was associated with a higher daytime-to-nighttime sleep ratio and fewer nighttime awakenings at 2 and 6 months of age. Effect sizes were small to moderate, indicating subtle alterations in sleep behavior rather than overt sleep disturbance.
Higher magnesium depletion score is associated with increased risk of circadian syndrome, partially mediated by body mass index
In a cross-sectional study of 12,328 U.S. adults from NHANES 2005-2018, higher magnesium depletion score (MDS) was significantly associated with increased risk of circadian syndrome (OR = 1.193, 95% CI: 1.099-1.295, P < 0.001). Body mass index mediated 21% (95% CI: 12.98-34%) of this association.
Longer social media use duration is associated with increased depressive and anxiety symptoms in adolescents
This retrospective study of 156 adolescents found significant positive correlations between average daily social media use duration and PHQ-9 scores (r = 0.352, p < 0.001) and GAD-7 scores (r = 0.308, p < 0.001). Multivariate logistic regression identified longer social media use as an independent risk factor for positive depressive symptoms (OR = 1.794, 95% CI: 1.261-2.547) and positive anxiety symptoms (OR = 1.624, 95% CI: 1.169-2.267).
Poor sleep is an independent predictor of musculoskeletal pain prevalence and burden in university students
A cross-sectional study of 9,122 university students found that poor sleep was the strongest independent predictor of both MSP prevalence (OR=2.81, 95% CI: 2.26-3.49) and pain burden (OR=3.72, 95% CI: 2.86-4.83). MSP prevalence was 58.7%, with neck, back, and shoulders most affected.
Nearly all patients with chronic pain experience sleep-wake disturbances, with none achieving 85% sleep efficiency.
In a cohort of 100 patients with chronic pain, 95% had poor sleep quality based on PSQI scores, 67% had clinical insomnia (ISI ≥ 15), and average sleep efficiency was 64% (range 28-81%). A significant correlation was found between sleep efficiency and physical activity level (rs=0.31, 95% CI 0.10-0.50).
Children with autism spectrum disorder and comorbid sleep disorder exhibit impaired perivascular neuroclearance linked to systemic iron deficiency.
In a study of 230 children with ASD (114 with sleep disorder, 116 without) and 110 typically developing controls, those with ASD and sleep disorder showed significantly reduced ALPS indices and elevated free water fraction, indicating impaired neuroclearance. Serum iron was markedly lower in this group, and mediation analysis supported a pathway from iron deficiency to cerebral edema to impaired neuroclearance.
Adherence to the Canadian 24-Hour Movement Guidelines is associated with lower all-cause mortality in adults with chronic kidney disease.
Among 5578 adults with CKD, meeting the MVPA or sedentary behavior recommendations individually was associated with lower all-cause mortality (MVPA: HR=0.48; SB: HR=0.75), while sleep alone was not significant. Combined adherence to all three components showed a strong protective effect (HR=0.45), particularly in adults aged ≥65 years.
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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