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
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 claimsA wearable-supported digital health intervention with personalized feedback and light incentives improves attitudes toward sleep and physical activity but shows limited behavioral change in a community setting
This proof-of-concept study tested a wearable device (Oura Ring or Fitbit) integrated with the Welloop app and light incentives in 130 participants (median age 49, 83% women) in Kobe, Japan. Attitudinal outcomes showed significant or near-significant improvements in perceived enjoyment and necessity of physical activity and a significant shift in dietary stage of change, while objective behavioral changes were modest (small improvements in exercise duration, walking time, reduced sleep procrastination) and mostly not statistically significant.
SGLT2 inhibitors reduce acute kidney injury risk in patients with diabetes mellitus receiving cisplatin chemotherapy
In a retrospective study of 288 patients with diabetes mellitus receiving cisplatin, those taking SGLT2 inhibitors had a 13.9% incidence of acute kidney injury compared to 28.5% in controls (OR: 0.42; 95% CI: 0.23-0.76). The SGLT2i group also showed higher eGFR at 3 months and lower rates of hypomagnesemia and anemia.
Sleep duration of approximately 7 hours on weekdays and at least moderate-intensity physical activity are associated with better early glycemic control in newly diagnosed type 2 diabetes patients
In a cross-sectional study of 340 newly diagnosed type 2 diabetes patients, a U-shaped association was found between weekday sleep duration and fasting blood glucose, with optimal sleep around 6.92 hours. Moderate- to high-intensity physical activity was associated with significantly lower fasting blood glucose and glycated hemoglobin, and may partially offset adverse glycemic effects of insufficient sleep.
Long-term melatonin therapy (≥1 year) is associated with increased risk of new onset heart failure, heart failure requiring hospitalization, and all-cause mortality in adult insomnia patients
A single unpublished conference abstract reported a statistically significant increased risk of new onset heart failure, heart failure requiring hospitalization, and all-cause mortality associated with long-term melatonin therapy (one year or longer) in adult patients with insomnia. This observation has not undergone peer review or independent validation and is considered hypothesis-generating.
Blue-filtering lenses do not provide clinically meaningful improvements in sleep-related outcomes
The review found that blue-filtering lenses show small and inconsistent effects on sleep-related outcomes. Current evidence does not support the routine use of blue-blocking glasses for sleep improvement.
Lower serum ferritin levels within the normal range are strongly correlated with greater RLS symptom severity in drug-naive patients
In 113 drug-naive idiopathic RLS patients with serum ferritin within the laboratory reference range (22-322 μg/L), multiple regression analysis showed ferritin level (p < 0.001) and age (p = 0.001) were independent predictors of symptom severity. The median ferritin was 51.4 μg/L, and a very strong negative correlation was found between ferritin and RLS severity scores.
Disruptive mealtime behaviors, dietary supplements, and hyperactivity/noncompliance predict clinically significant insomnia symptoms in young children with autism spectrum disorder.
In a sample of 103 children with autism (mean age 5.8 years, 77.7% male), 33% had clinically significant insomnia symptoms (PAIRS ≥ 22). After adjusting for confounders, disruptive mealtime behaviors, parent health-related quality of life and family functioning, ABC subscales, and dietary supplements were significantly associated with insomnia symptoms; best subset modeling identified ABC hyperactivity/noncompliance, dietary supplements, and mealtime behaviors as the most significant predictors (ROC = 0.842).
Sleep quality improves across a competitive season in collegiate female rowers
This prospective observational study of 12 collegiate female rowers found that sleep quality significantly improved from early to late season (p = 0.009), with small-to-moderate effect sizes. Fatigue, confusion, and total mood disturbance also decreased significantly, while sleep quantity remained unchanged.
Depressive symptoms are negatively associated with both physical and mental health-related quality of life among physical education teacher education students
In a cross-sectional study of 168 physically active physical education teacher education students in Chile, depressive symptoms were negatively associated with both the physical component summary (PCS) and mental component summary (MCS) of HRQoL, with stronger associations for MCS. The model explained 61% of variance in MCS but only 6% in PCS, indicating mental health symptoms are more strongly linked to HRQoL than physical activity in this sample.
Children with autism and comorbid sleep disorder exhibit neuroclearance dysfunction 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 perivascular clearance. Serum iron was markedly lower in the ASD-sleep disorder group, and mediation analysis supported a pathway from iron deficiency to cerebral edema to impaired neuroclearance.
Blue-blocking glasses do not provide clinically meaningful improvements in sleep-related outcomes
This narrative review found that blue-filtering lenses show small and inconsistent effects on sleep-related outcomes. Under typical viewing conditions, screen light exposure remains well below levels associated with photochemical retinal damage in experimental models. The review concludes that current evidence does not support the routine preventive or therapeutic use of blue-blocking glasses.
Prescribed sleep medication use is prevalent (20.9%) among children and young people experiencing mental health crises, and is associated with longer length of stay, trauma-related psychiatric conditions, and polypharmacy.
In a cross-sectional study of 201 children and young people (CYP) attending a mental health crisis service in Sydney, 20.9% were prescribed sleep medications (e.g., melatonin, benzodiazepines). Multivariate regression showed that longer length of stay (AOR=3.61), trauma-related psychiatric conditions (AOR=2.81), and polypharmacy (AOR=11.36) were significantly associated with increased prescribed sleep medication use.
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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