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
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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 claimsLonger nocturnal sleep duration is associated with higher personal-social development and communication scores in 12-month-old Iranian infants
In a sample of 646 Iranian infants, longer nocturnal sleep duration was significantly associated with higher personal-social development scores (β=0.52, p=0.03) and better communication scores (β=0.42, p=0.05). Increased night waking duration was negatively associated with personal-social (β=-0.92, p<0.001) and total ASQ scores (β=-2.01, p=0.004).
High parental perceived stress is associated with increased obesity risk in Spanish children and adolescents
Children of parents with high perceived stress had a higher prevalence of obesity (4.0% vs 1.6%) compared to those with low-stress parents, with an adjusted odds ratio of 2.76 (95% CI, 1.08-7.06; P = .03). The study also found positive linear associations between parental stress and children's BMI z-score and waist-to-height ratio.
Long sleep duration is associated with sarcopenia in community-dwelling older adults, with a stronger association in those with lower physical activity
In a cross-sectional study of 2855 older adults (mean age 75.6 years), those sleeping ≥9 hours had higher odds of sarcopenia (OR 2.09, 95% CI 1.01-4.29) after adjusting for covariates. The association was stronger in participants with lower moderate-to-vigorous physical activity (OR 3.34, 95% CI 1.21-9.21) and not significant in those with higher activity (OR 1.37, 95% CI 0.47-3.99).
Both regular exercise and weekend warrior activity patterns are associated with better physical health in adolescents compared to insufficient activity, with no significant difference between the two patterns.
In a cross-sectional study of 1,070 Tibetan and Han adolescents aged 12-18, both regular exercise (≥60 min/day of MVPA on most days) and weekend warrior patterns (≥60 min/day on fewer days) were associated with better physical health scores compared to insufficient activity. The odds ratios were 2.193 (95% CI: 1.324-3.633) for regular activity and 3.278 (95% CI: 1.386-7.749) for weekend warrior pattern, with no significant difference between them (p=0.417).
Hericium erinaceus supplementation improves symptoms of sleep disorders
A systematic review of five RCTs and three pilot clinical trials found that Hericium erinaceus (Lion's Mane mushroom) reduced symptoms of sleep disorders. The review also reported cognitive improvements, with a combined weighted mean increase of 1.17 on the Mini-Mental State Examination in intervention groups.
Circadian rhythm sleep disorder increases risk of open-angle glaucoma, but melatonin use may reduce this risk
In a retrospective cohort study of 24,730 matched pairs, patients with circadian rhythm sleep disorder (CRSD) had a significantly higher risk of open-angle glaucoma (OAG) at 1 year (0.14% vs. 0.04%; aHR 2.67), 3 years (0.25% vs. 0.07%; aHR 3.02), and 5 years (0.27% vs. 0.08%; aHR 2.88). Among CRSD patients using melatonin, the risk of OAG was not significantly different from controls, suggesting a potential protective effect of melatonin.
Poorer sleep quality and lower quality of work life are independently associated with greater missed perioperative nursing care among operating room technologists.
In a cross-sectional study of 332 operating room technologists, poorer sleep quality (B=0.85, β=0.14, p=0.012) and lower quality of work life (B=-0.12, β=-0.15, p=0.021) were independently associated with greater missed perioperative nursing care. The final regression model explained 33.8% of the variance in missed care.
Higher educational attainment is associated with better cardiometabolic markers and health behaviors in a large Japanese population.
In a cross-sectional study of 61,684 Japanese adults, higher education levels were generally associated with better cardiometabolic markers (e.g., lower waist circumference, BMI, blood pressure) and healthier behaviors (e.g., less smoking, more exercise), though also linked with higher LDL cholesterol. Associations were stronger in women and middle-aged participants (39-64 years).
Eating jetlag is not associated with adiposity in preschool children overall, but among those with high social jetlag, greater morning latency jetlag is associated with higher BMI z-score and waist-to-height ratio.
In a cross-sectional study of 639 Finnish preschoolers (3-6 years), eating jetlag indicators were not associated with adiposity in the full sample. However, among children with high social jetlag (median 62 min), greater morning latency jetlag was associated with higher BMI z-score (β=0.83, 95% CI: 0.19 to 1.46) and higher waist-to-height ratio (β=0.035, 95% CI: 0.013 to 0.058).
Fatigue in children with ESR-JIA is associated with lower muscle mass, weaker ankle plantarflexor strength, higher pain intensity, depression-related cognitive changes, and poorer sleep efficiency.
In a cross-sectional study of 77 children with enthesitis/spondylitis-related juvenile idiopathic arthritis (ESR-JIA), fatigue severity was independently associated with pain intensity, depression-related cognitive changes, ankle plantarflexion strength, and sleep efficiency. These factors collectively explained 33.6% of the variance in fatigue scores measured by the PedsQL-MFS.
Eating jetlag is associated with adiposity in preschool children only when social jetlag is high, with direction varying by indicator
In a cross-sectional study of 639 Finnish preschoolers (3-6 years), eating jetlag indicators were not associated with BMI z-score or waist-to-height ratio in the full sample. However, among children with high social jetlag (median 62 min), greater eating midpoint jetlag was associated with lower BMI z-score (β: -0.65, 95% CI: -1.21 to -0.10), while greater morning latency jetlag was associated with higher BMI z-score (β: 0.83, 95% CI: 0.19 to 1.46) and higher waist-to-height ratio (β: 0.035, 95% CI: 0.013 to 0.058).
Probable respiratory sarcopenia is independently associated with reduced exercise capacity in elderly smokers
In a COPD-enriched smoking cohort, probable respiratory sarcopenia (defined as respiratory muscle weakness plus low muscle mass) was identified in 12% of participants. This group showed significantly impaired physical performance, including reduced gait speed, 6-minute walking distance (6MWD), and knee extension strength, with probable respiratory sarcopenia independently associated with lower 6MWD (β = -0.24; p = 0.02) after adjusting for confounders.
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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