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 claimsTheanine alleviates sleep disturbances caused by cumulative stress
Theanine exerts therapeutic effects on mental disorders caused by cumulative stress, ranging from mild sleep disturbances to depression induced by sleep deprivation. The review covers literature from the past 5 years on the neuroprotective functions of theanine.
Controlled intermittent hypoxia training increases mitochondrial biogenesis and oxidative capacity, while chronic intermittent hypoxia in obstructive sleep apnea promotes oxidative stress, endothelial injury, and periodontal inflammation.
This narrative review contrasts the effects of controlled intermittent hypoxia training (IHT) and uncontrolled chronic intermittent hypoxia (CIH) in obstructive sleep apnea (OSA) on mitochondrial health. Appropriately dosed IHT enhances mitochondrial biogenesis and oxidative capacity via PGC-1alpha and hypoxia-inducible signaling, whereas CIH in OSA drives oxidative stress, sympathetic activation, endothelial injury, and is associated with worse periodontal status and altered salivary microbiome. The paper positions these as opposite ends of a hypoxia continuum, with sphingolipid signaling linking CIH to mitochondrial fragmentation and insulin resistance.
Tart cherry consumption improves sleep quality and increases melatonin levels in adults with sleep disorders
A systematic review of seven interventional studies found that tart cherry consumption significantly improved sleep indicators such as sleep duration, sleep efficiency, or sleep onset time in three studies, and increased melatonin levels in three studies. Two studies also reported decreases in inflammatory markers like CRP and MDA. However, the evidence is limited and heterogeneous due to variations in dose, duration, and population characteristics.
Clinicians managing pediatric HSCT inpatients estimate 58% develop sleep issues, and they most commonly implement patient-level interventions like melatonin despite rating external factors like noise as most impactful.
A survey of 111 pediatric HSCT clinicians (prescribers, nurses, psychosocial staff) across the US found they estimate 58% of inpatients develop sleep issues. Although clinicians rated external factors (e.g., noise) as most impactful, they were most likely to implement patient-level interventions such as melatonin. The study highlights the lack of clinical guidelines and the need for research on treatment efficacy and systems-level changes.
Pain severity peaks during early menopause and declines postmenopause, with trajectories varying by pain type and comorbidity.
The review found that across five major pain categories (musculoskeletal, urogenital, gastrointestinal, oral/orofacial, and multisite pain), pain severity is commonly reported to peak during early menopause and decline postmenopause. However, trajectories vary by pain type and comorbidity. This pattern was identified from 115 studies published between 2014 and 2024.
Tart cherry juice promotes sleep quantity in team-sport athletes and healthy adults
The narrative review reports that tart cherry juice can promote sleep quantity in athletes and healthy adults. This finding is based on a semi-systematic review of studies up to November 2020, though specific effect sizes are not provided in the abstract.
Melatonin administration at around 6 PM (1-2 hours before bedtime) optimizes sleep cycle regulation and reduces bedtime resistance in elderly patients
The paper recommends administering melatonin 1-2 hours before bedtime (around 6 PM) to regulate sleep cycles and improve bedtime compliance in elderly patients. This timing is proposed as the standard of care in hospitals, nursing homes, and at home for managing insomnia and circadian rhythm disruption.
Combined GABA and L-theanine supplementation improves sleep quality in adults with sleep problems
A 4-week single-arm study of 19 adults with sleep problems found that combined intake of 700 mg/day GABA and 200 mg/day L-theanine significantly improved total PSQI score from 9.42 to 6.26 (mean difference -3.15, 95% CI -4.01 to -2.31, p < 0.001). Sleep recovery scores and heart rate during sleep also showed significant improvements.
L-theanine improves sleep efficiency in individuals with ADHD
The systematic review found that L-theanine supplementation improved sleep efficiency but did not affect other sleep parameters in individuals with ADHD. This suggests a specific benefit for sleep quality in this population, though overall effects on ADHD symptoms were limited.
The FNPA-PT screening tool demonstrates strong face and content validity for assessing obesogenic family environments in Portuguese well-child visits
The study translated and culturally adapted the Family Nutrition and Physical Activity (FNPA) screening tool for Portugal (FNPA-PT). Cognitive interviews with 10 parents of 5-year-old children showed 85% semantic equivalence and high acceptability, with minor revisions to three items.
Adenotonsillectomy improves most children with pediatric obstructive sleep apnea, although residual disease remains common.
Pediatric obstructive sleep apnea (OSA) affects approximately 2-5% of children. Adenotonsillectomy is the first-line therapy and improves most patients, but residual disease is common.
Shift work exposure is associated with adverse sleep-related and mental health outcomes in adult workers
This systematic review of 11 studies found that shift work exposure is associated with sleep-related outcomes such as insomnia, poor sleep quality, and shift work sleep disorder, as well as mental health outcomes including depression, anxiety, stress, and fatigue. The review included diverse occupational groups across Europe, North America, Asia, and Australia, with overall moderate to high methodological quality.
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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