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 claimsSexual activity does not impair athletic performance or recovery when occurring several hours or more before competition
This narrative review synthesizes evidence that sexual activity elicits mild physiological responses comparable to light physical exertion and does not meaningfully deplete energy stores or impair strength, endurance, power, or coordination when occurring several hours or more before competition. Psychological outcomes such as reduced anxiety and improved mood may support readiness and recovery, while negative effects are more often linked to sleep disruption or maladaptive timing rather than sexual activity itself.
Higher average levels of pre-sleep cognitive arousal, rumination, and anticipatory stress are associated with poorer sleep quality and shorter sleep duration in emerging adults
In a 7-day smartphone-based diary study of 166 emerging adults (mean age 20.36 years, 80.1% female), higher between-person average levels of pre-sleep cognitive arousal, rumination, and anticipatory stress were associated with poorer sleep quality and shorter sleep duration. No significant associations were found for sleep onset latency, and within-person day-to-day variations in these cognitive processes were not related to next-morning sleep outcomes.
Ashwagandha supplementation at 330-1000 mg daily increases endurance and facilitates quicker recoveries in athletes
The narrative review reports that ashwagandha dosages of 330-1000 mg daily increase endurance and speed recovery, with a twice-daily dose of 300 mg combined with weight training enhancing muscular strength and hypertrophy. Typical dosage in sports is approximately 600 mg/day, with lower doses for less active individuals.
Sleep disruption amplifies neuroendocrine and inflammatory pathways contributing to skin aging
The review finds that chronic stress and sleep disruption amplify neuroendocrine and inflammatory pathways, which are linked to skin aging. These lifestyle factors modulate redox balance, inflammatory signaling, and dermal matrix integrity.
Post-COVID paediatric dysautonomia is best conceptualised as a distributed brain-heart-vascular network disorder rather than a primary cardiac abnormality
The paper argues that post-COVID dysautonomia in children arises from complex interactions among central autonomic network dysfunction, neurovascular dysregulation, and impaired venous return, with tachycardia representing a compensatory physiological response. Clinical phenotypes include POTS, neurocardiogenic syncope, and orthostatic intolerance, often accompanied by fatigue, cognitive dysfunction, and sleep disturbances.
Poor sleep health dimensions, including prolonged sleep latency, greater wake after sleep onset, short and long sleep duration, poor sleep quality, and reduced sleep efficiency, are associated with a higher risk of hypertension.
This review synthesizes evidence linking multiple sleep health dimensions to hypertension risk. Prolonged sleep latency, greater wake after sleep onset, both short and long sleep duration, poor overall sleep quality, and reduced sleep efficiency are each associated with a higher risk of hypertension. The findings suggest a multidimensional approach to sleep health may reduce hypertension risk and improve blood pressure control.
CGM-guided dietary titration improves Time in Range in hepatic GSD patients
In interventional settings, CGM-guided dietary titration improved Time in Range from 72% to 86% in gene therapy trials, and reduced serum triglycerides and liver size. CGM consistently identified asymptomatic hypoglycemia, with adult cohorts spending up to 12% of time below range despite normal spot checks.
Chronometabolomics is an emerging research framework, not a validated diagnostic or therapeutic approach for osteosarcopenia
The paper is a structured narrative review of evidence on rhythmic metabolism in osteosarcopenia, concluding that direct human evidence is scarce. It suggests that aging, chronic disease, and irregular schedules may alter metabolic rhythms relevant to the bone-muscle unit, but these are not established. Chronometabolomics is proposed as a research framework, not a clinical tool.
Single-team models using machine learning identify influential predictors of athlete availability in elite female athletes, with differing predictors between lacrosse and soccer teams.
This study used elastic net regression to identify predictors of athlete availability (percentage of unmodified practices and games) in 52 NCAA Division I female lacrosse and soccer athletes. Combined model RMSE was 17.8%, while single-team models showed RMSEs of 8.9% (lacrosse) and 17.8% (soccer), with no force plate variables selected for lacrosse and no body composition variables for soccer.
K-means clustering combined with latent structure analysis identifies 9 depression subtypes with distinct medication patterns in Traditional Chinese Medicine
This study analyzed 4434 prescriptions from 3537 publications and used K-means clustering with latent structure analysis to classify depression patients into 9 subtypes. The most common symptoms were insomnia and depressed mood, and the most frequently used herbs were Radix Bupleuri, Radix Paeoniae Alba, Poria, Rhizoma Chuanxiong, and Radix Curcumae. Medication patterns varied by subtype, with blood-activating herbs used for Clusters 1, 2, and 6; qi-regulating herbs for Clusters 3, 4, 5, 8, and 9; and qi-supplementing herbs for Cluster 7.
Seizure forecasting algorithms show promising performance in retrospective datasets but lack prospective real-world validation and regulatory approval for clinical translation.
The paper reviews advances in seizure forecasting, including algorithm development and chronic EEG, but notes that prospective validation and regulatory approval remain rare. Clinical translation is hindered by barriers like reliable annotation, nonstationarity, and ethical concerns.
Obstructive sleep apnea increases sarcopenia risk in the elderly
Population studies, including NHANES data, show sarcopenia prevalence of 12% in patients with OSA versus 5.5% in those without. Mendelian randomization studies suggest a bidirectional causal relationship between OSA and sarcopenia.
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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