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
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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 claimsIntrahippocampal ripple propagation (RonO) is proportionally greater in less-irritative non-seizure onset zone hippocampus than in epileptogenic hippocampus.
In a study of 49 patients with hippocampal contacts, intrahippocampal propagation of ripples on oscillations (RonO, 80-250 Hz) was highest in less-irritative non-SOZ tissue (with <6 IED/min) compared to more-irritative non-SOZ (>6 IED/min) and SOZ tissue (p<0.05 and p<0.001, respectively). This suggests that RonO propagation may serve as a metric to quantify hippocampal epileptogenicity along a continuous spectrum.
Intrahippocampal ripple propagation proportion is highest in less-irritative non-seizure onset zone hippocampus compared to epileptogenic hippocampus
In a study of 49 patients (68 hemispheres) with hippocampal contacts, intrahippocampal propagation of ripples on oscillations (RonO, 80-250 Hz) was proportionally greater in less-irritative non-SOZ tissue (<6 IED/min) than in more-irritative non-SOZ (>6 IED/min) and seizure onset zone (SOZ) tissue. This suggests RonO propagation may serve as a metric to quantify hippocampal epileptogenicity along a continuous spectrum.
Higher dietary quality and physical activity are associated with better glycemic control in hospitalized patients with type 2 diabetes, with trait mindfulness (Act with Awareness) moderating these associations.
In a cross-sectional study of 400 hospitalized patients with T2DM, higher dietary scores were associated with lower HbA1c (β = -0.019, 95% CI: -0.032 to -0.005) and fasting blood glucose (β = -0.023, 95% CI: -0.042 to -0.003). Physical activity was negatively associated with HbA1c (β = -0.002, 95% CI: -0.004 to 0.000) but not with FBG. Significant interactions with Act with Awareness were found for both outcomes.
Intrahippocampal ripple on oscillation (RonO) propagation is proportionally greater in less-irritative non-seizure onset zone tissue than in epileptogenic hippocampus
In 49 patients with hippocampal contacts, intrahippocampal RonO (80-250 Hz) propagation proportion was highest in less-irritative non-SOZ (low interictal epileptiform discharge rate) compared to more-irritative non-SOZ (p<0.05) and SOZ (p<0.001). This suggests RonO propagation may serve as a metric to quantify hippocampal epileptogenicity along a continuous spectrum.
Post COVID-19 condition is associated with lower health-related quality of life, more frequent fatigue, anxiety/depression, stress, loneliness, lower subjective cognitive functioning, and poorer sleep quality compared to non-PCC individuals.
In a cross-sectional study of 139 participants (87 with PCC, 52 without PCC), individuals with PCC reported significantly lower HRQoL (EQ-5D: p=0.005; VAS: p<0.001) and more frequent fatigue, anxiety/depression, stress, loneliness, lower subjective cognitive functioning, and poorer sleep quality (p<0.05). Objectively measured pulmonary function, metabolic health, and cognitive tests did not differ between groups, indicating a discordance between subjective burden and objective assessments.
Fatigue and pruritus in patients with primary biliary cholangitis are associated with increased comorbidities, healthcare resource use, and costs.
This US matched case-control study found that PBC patients with fatigue or pruritus had significantly more comorbidities (e.g., anxiety, depression, sleep disorders) at 1, 3, and 5 years post-index compared to those without these symptoms. They also had 1.6 to 6.1 times more healthcare visits and total healthcare costs were over $40,000 higher per patient per year.
Resistance exercise training improves vascular and autonomic function in individuals with chronic anxiety and high sleep irregularity
A retrospective analysis of 20 young adults with chronic anxiety who completed 10 weeks of resistance exercise training found that those with high total sleep time irregularity (≥67.67 minutes) showed significant improvements in flow-mediated dilation (p < 0.01) and cardiovagal baroreflex sensitivity (p = 0.04), while those with low irregularity showed no significant changes. This suggests resistance exercise training may be particularly effective for higher-risk anxiety phenotypes with sleep irregularity.
Asthma is associated with 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 significantly associated with higher risks of depression (RR=1.23), anxiety (RR=1.12), and comorbid depression with anxiety (RR=1.27). The highest prevalence of comorbid depression and anxiety (28%) was reported in 2020.
Cannabis-based medicinal products improve sleep quality in autistic adults over 18 months
In an observational case series of 130 autistic adults from the UK Medical Cannabis Registry, sleep quality as measured by the SQS improved significantly from baseline to 18 months (p < 0.001). The study also found improvements in anxiety and health-related quality of life, but these are associations due to the lack of a control group.
Intrahippocampal ripple propagation is proportionally greater in less-irritative non-seizure onset zone tissue than in epileptogenic hippocampus.
In a study of 49 patients with hippocampal contacts, intrahippocampal propagation of ripples on oscillations (RonO, 80-250 Hz) was highest in less-irritative non-SOZ tissue (less than 6 IED/min) compared to more-irritative non-SOZ (p<0.05) and seizure onset zone (p<0.001). This suggests RonO propagation may serve as a metric for hippocampal epileptogenicity along a continuous spectrum.
Reallocating 30 minutes of sedentary behavior to sleep or physical activity is associated with reduced depressive and anxiety symptoms in Chinese adolescents, particularly among those with insufficient sleep.
In a cross-sectional study of 7,767 Chinese adolescents, replacing 30 minutes of sedentary behavior with sleep was associated with lower depression (B = -0.47) and anxiety (B = -0.31) scores. Replacing sedentary behavior with physical activity also reduced symptoms (depression B = -0.12, anxiety B = -0.07). Associations were stronger in adolescents with insufficient sleep.
Duloxetine treatment improves sleep quality and reduces serum pro-inflammatory cytokine levels in patients with major depressive disorder
After 4 weeks of duloxetine treatment (40-60 mg/day), patients with MDD showed significant improvements in sleep parameters including increased total sleep time (TST) and sleep efficiency (SE), and decreased wake after sleep onset (WASO). Serum levels of pro-inflammatory cytokines IL-1β, IL-8, IL-12, and IFN-γ were significantly reduced. Baseline correlations and concurrent changes in sleep and cytokine levels suggest a link between sleep improvement and inflammatory regulation during duloxetine intervention.
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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