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
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
661 claimsPostgraduate medical residents have an alarmingly high prevalence of low back pain, with significant associations to exercise, lifestyle, work satisfaction, and anxiety.
The study found a 1-year prevalence of low back pain of 67.2% among 195 postgraduate medical residents. Key risk factors included long hours of sitting (74.4%), improper posture (72.8%), fatigue (64.6%), and bad mattress (53.8%).
A multimodal personalised precision geromedicine intervention improves muscle strength, immune function, and cognitive performance in middle-aged-to-older adults
The PROMETHEUS protocol tests an 8-week multimodal intervention including sleep and dietary recommendations, supplements, exercise, and cognitive therapy in 20 middle-aged-to-older participants. Primary outcomes measure muscle strength and mass, immune function, and cognitive performance, with feasibility indicators such as adherence and trial completion. The study aims to inform a subsequent 12-month randomised controlled trial.
Physical fatigue and depression are prioritized intervention targets for breaking the vicious cycle of psychoneurological symptom cluster interactions in breast cancer patients
In a cross-sectional study of 304 breast cancer patients, network analysis identified physical fatigue (EI=1.883) and depression (EI=0.794) as core symptoms, while computer-simulated interventions showed that targeting depression produced the largest reduction in symptom sum scores (from 5.98 to 4.67). The findings suggest that physical fatigue and depression should be prioritized as intervention targets to disrupt symptom interactions within the psychoneurological symptom cluster.
The OPN4 I394T variant (C allele) is associated with altered non-image-forming physiology in young adults, including phase-delayed rhythms, reduced rhythm robustness, and lower nocturnal melatonin levels.
In 25 healthy young adults, carriers of the I394T-C allele showed a phase delay in habitual sleep and wrist temperature rhythms, reduced wrist temperature amplitude, greater internal desynchronization, and lower nocturnal melatonin concentrations under dim light compared to the TT group. Circadian phase (DLMO) remained preserved, leading to an increased phase angle of entrainment, and on free days they showed greater melatonin suppression despite similar light exposure.
Synchronous tele-pulmonary rehabilitation may enhance safety and group camaraderie, while asynchronous delivery offers flexibility and individualized engagement.
This narrative review from a 2025 ATS symposium discusses unresolved issues in tele-pulmonary rehabilitation, comparing synchronous vs. asynchronous delivery, equipment needs, and outcomes. Synchronous tele-PR may improve safety and real-time feedback, whereas asynchronous delivery provides flexibility. The review emphasizes that all PR models must deliver core components and be rigorously evaluated.
Continuous glucose monitoring identifies asymptomatic hypoglycemia and improves glycemic control in hepatic glycogen storage diseases
CGM consistently detected asymptomatic hypoglycemia in GSD patients, with adult cohorts spending up to 12% of time below 70 mg/dL despite normal spot checks. CGM-guided dietary titration improved Time in Range from 72% to 86% in gene therapy trials and reduced serum triglycerides and liver size.
Sex-specific associations exist between work-related factors, sleep problems, and metabolic syndrome in Taiwanese workers, with sleep disturbances and sleep latency predicting metabolic syndrome in men, and shift work predicting metabolic syndrome in women.
In a cross-sectional study of 348 Taiwanese workers, the prevalence of metabolic syndrome was 26.4%, higher in men (33.3%) than in women (19.3%). Among men, sleep disturbances and sleep latency were significant predictors of metabolic syndrome, while among women, shift work and body mass index were associated with metabolic syndrome.
Moderate-to-severe obstructive sleep apnea is associated with selective prolongation of the long-latency reflex component LLR2, indicating altered cortical sensorimotor processing.
In a study of 39 OSA patients and 21 healthy controls, LLR2 latency was significantly prolonged in moderate-to-severe OSA compared to controls (53.1 vs. 50.4 ms, p=0.014). This effect remained significant after adjusting for age and BMI (F=3.686, p=0.032), suggesting a selective slowing of cortical sensorimotor integration in more severe OSA.
Nature-based physical activity may improve sleep disturbances in breast cancer survivors
The paper discusses that breast cancer survivors frequently experience sleep disturbances, and nature-based physical activity (NBPA) is proposed as a promising complementary approach to improve these outcomes. However, direct evidence specifically addressing breast cancer survivors remains limited, and the proposed mechanisms are considered plausible hypotheses requiring further validation.
Earlier or more regular eating patterns, postprandial physical activity, and stable sleep-wake schedules are associated with more favorable cardiometabolic profiles, but integrated eating-activity-sleep coherence is not yet validated.
This narrative review proposes 'rhythm coherence' as a framework for the temporal stability and alignment of eating, physical activity, and sleep. Based on a staged evidence-identification process, 131 high-priority records were synthesized, and selected studies showed associations between regular eating, postprandial activity, and stable sleep with better cardiometabolic profiles. However, the evidence is heterogeneous and does not establish an effect of the integrated framework or the proposed Rhythm Coherence Index (RCI).
Sleep disturbances and sleep latency are significant predictors of metabolic syndrome in male Taiwanese workers
In a cross-sectional study of 348 Taiwanese workers, the prevalence of metabolic syndrome was 26.4%, with higher rates in men (33.3%) than women (19.3%). Among men, sleep disturbances and sleep latency were significant predictors of metabolic syndrome, while shift work and body mass index were associated in women.
Poor sleep health dimensions are associated with a higher risk of hypertension.
This review synthesizes evidence that prolonged sleep latency, greater wake after sleep onset, both short and long sleep duration, poor overall sleep quality, and reduced sleep efficiency are associated with a higher risk of hypertension. Most studies are cross-sectional and rely on subjective measures, limiting causal inference.
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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