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 claimsSuboptimal sleep duration and inadequate physical activity are associated with increased waist circumference and central obesity risk in Chinese adults
In a large Chinese cohort (106,518 participants), both short (<7 h/day) and long (≥9 h/day) sleep durations were associated with higher waist circumference and increased risk of central obesity compared to optimal sleep (7-<9 h/day). Joint analyses showed that individuals with inadequate physical activity and short sleep had the highest waist circumference and central obesity risk.
Perinatal antibiotic exposure during delivery is associated with altered sleep behavior in infants at 2 and 6 months of age.
In a prospective birth cohort study of 192 infants, indirect antibiotic exposure during delivery was associated with a higher daytime-to-nighttime sleep ratio and fewer nighttime awakenings at 2 and 6 months. Effect sizes were small to moderate, suggesting subtle alterations in sleep behavior rather than overt sleep disturbance.
Brief bedside PPG-HRV, particularly HF-related indices such as lnHF and HFnorm, provides auxiliary physiological information related to pain, sleep disturbance, and depressive symptoms in hospitalized adults with chronic pain.
In a cross-sectional study of 172 inpatients with chronic pain, lnHF was significantly associated with pain, sleep disturbance, and depression. Random-forest models showed the strongest predictive performance for sleep disturbance (R²_CV = 0.844), followed by depression (R²_CV = 0.696) and pain-related burden (R²_CV = 0.506).
Higher apnoea-hypopnoea index is associated with reduced exercise capacity and increased all-cause mortality in a general population
In a population-based study of 1001 participants, a higher AHI was inversely associated with peak oxygen uptake (V'O2 peak) and significantly associated with all-cause mortality over a median 10.3-year follow-up (hazard ratio 1.31-1.72). Mediation analysis suggested a possible but non-significant indirect effect via reduced exercise capacity.
Psychological resilience and job satisfaction are protective factors, while nursing stress, night shift frequency, and poor sleep quality are risk factors for burnout among ICU nurses.
A machine learning model using nine predictors identified burnout in ICU nurses with an AUC of 0.983 and Brier score of 0.054. Psychological resilience (SHAP value 0.197) and job satisfaction (0.152) were primary protective factors, while nursing stress (0.059), night shift frequency (0.016), and poor sleep quality (0.015) were key risk factors.
Post-concussion clinical insomnia is associated with prolonged recovery time in children and adolescents with persistent post-concussion symptoms
In a prospective longitudinal study of 20 children and adolescents with persistent post-concussion symptoms, 45% also had post-concussion clinical insomnia (PCCI). Recovery time was three times longer for those with PCCI (median 150 days) compared to those without (median 47 days), and mood disturbance significantly predicted sleep disturbance at 4-week follow-up.
Asthma predicts increased risk of depression, anxiety, and their comorbidity in Australian men
In a retrospective cohort study of 16,021 Australian men followed from 2014 to 2022, self-reported asthma was associated with a 23% higher risk of depression (RR=1.23, 95% CI: 1.16-1.30), a 12% higher risk of anxiety (RR=1.12, 95% CI: 1.05-1.18), and a 27% higher risk of comorbid depression with anxiety (RR=1.27, 95% CI: 1.17-1.38). The highest prevalence of comorbid depression and anxiety was observed in 2020.
Participation in Japanese croquet and strength exercise is associated with a lower risk of developing dementia in older Japanese community-dwelling adults
In a prospective cohort of 5074 older Japanese adults, participation in Japanese croquet (adjusted HR 0.68, 95% CI 0.46-0.99) and strength exercise (adjusted HR 0.26, 95% CI 0.08-0.81) was significantly associated with a reduced risk of developing dementia over a 4-year follow-up, compared to non-exercisers. Other exercise types (calisthenics, walking, golf) did not show significant associations.
Caffeine use disorder has a direct effect on sleep problems and an indirect effect through depressive symptoms among university students
In a cross-sectional study of 530 Bangladeshi university students, nearly 72% reported caffeine consumption. Structural equation modeling showed that caffeine use disorder (CUD) had a significant direct effect on sleep problems and an indirect effect through depressive symptoms, while caffeine use motives did not directly affect sleep disturbance.
Sleep duration of approximately 7 hours on weekdays and moderate-to-high 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- and high-intensity physical activity were significantly associated with lower fasting blood glucose (β = -2.76 and -3.22) and glycated hemoglobin (β = -1.50 and -2.01) compared to low activity. Combined analysis showed that 'moderate sleep & high physical activity' on weekdays (β = -3.57) and 'long sleep & high physical activity' on weekends (β = -4.25) provided notable glycemic control benefits.
Hericium erinaceus reduces symptoms of sleep disorders
A systematic review of five RCTs and three pilot clinical trials found that Hericium erinaceus supplementation improved symptoms of sleep disorders, alongside benefits for depression, anxiety, and binge eating. The review included studies on participants with and without dementia, with cognitive improvements measured by a combined weighted mean increase of 1.17 on the Mini-Mental State Examination.
Healthy lifestyle is associated with higher life satisfaction among new university students
A cross-sectional study of 419 new undergraduate students at Tehran University of Medical Sciences found that those with healthy lifestyles had significantly higher odds of good life satisfaction (aOR = 1.91; 95% CI: 1.10, 3.35; p = 0.02). Each one-unit increase in lifestyle score was associated with a 28% increase in the odds of good life satisfaction (aOR = 1.28; 95% CI: 1.05, 1.57; p = 0.02).
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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