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 claimsDuloxetine 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.
Loneliness is indirectly associated with sleep disturbances through anxiety symptoms, but not through substance use coping, in adults from Mississippi coastal communities.
In a cross-sectional study of 310 adults (mean age 50.47 years, 53.3% female), loneliness was initially associated with sleep disturbances, but this direct association became non-significant when anxiety and substance use coping were included. A significant indirect effect was found: loneliness increased anxiety, which in turn increased sleep disturbances. Higher community resilience and social support were associated with lower loneliness.
The GLIDE-C digital therapeutic program integrating CGM with personalized lifestyle coaching reduces HbA1c in adults with mildly uncontrolled type 2 diabetes.
In a prospective observational cohort study of 18 adults with T2DM (baseline HbA1c 7.5%-9.5%), the GLIDE-C app-based intervention combining CGM with diet, exercise, and cognitive behavioral therapy led to a mean HbA1c reduction of 0.59% (P=.05) over 60 days. Postprandial glucose decreased by 25.42 mg/dL (P=.06), and time in range increased by 9.98%, with improvements in sleep quality (P=.04).
In-school learning is associated with higher psychological distress and depressive symptoms compared to home-based online learning in adolescents, and poorer sleep quality is independently associated with worse mental health.
A cross-sectional study of 5,787 Chinese adolescents (grades 7-12) found that in-school learning was associated with significantly higher psychological distress and depressive symptoms compared to home-based online learning (p<0.001). Poorer subjective sleep quality, longer sleep latency, and shorter sleep duration were independently associated with worse mental health, with subjective sleep quality showing the strongest association (β=0.333, p<0.001). 23.4% of students had moderate to severe depressive symptoms.
Physical activity is associated with better sleep quality in adolescents, mediated by psychological resilience and academic stress, and moderated by peer support.
In a cross-sectional study of 1,347 high school students in Shanghai, physical activity was negatively associated with PSQI scores (indicating better sleep quality), with a direct association (β = -0.202, 61.3% of total effect) and indirect associations through psychological resilience (β = -0.053, 16.0%), academic stress (β = -0.040, 12.1%), and the serial pathway of resilience and academic stress (β = -0.035, 10.6%). Peer support weakened the positive association between academic stress and PSQI scores.
Higher sleep-corrected social jetlag and evening chronotype are associated with increased risks of depression, anxiety, and stress in university students
In a cross-sectional study of 734 university students, each 1-hour increase in sleep-corrected social jetlag (SJLsc) was significantly associated with higher odds of depression (OR=1.527), anxiety (OR=1.324), and stress (OR=1.524). Evening chronotype was also linked to increased risks of depression (OR=1.856), anxiety (OR=1.598), and stress (OR=1.945) compared to non-evening types.
Frequent forest walking is associated with higher daily happiness, ikigai, and enjoyment of daily life in a Japanese general population
In a cross-sectional study of 3472 Japanese adults, those who went forest walking at least once per month had significantly higher odds of frequent happiness (aOR=1.72), higher degree of happiness (aOR=1.54), having ikigai (aOR=1.65), and enjoying daily life (aOR=2.38) compared to those who rarely forest walked. The findings suggest that occasional forest bathing may be linked to improved well-being and quality of life.
Nocturnal sleep disturbances, including shorter sleep latency, longer N1 sleep duration, higher arousal index, and higher periodic limb movements index, are associated with greater objective daytime sleepiness severity in children and adolescents with narcolepsy type 1.
In a cross-sectional study of 114 children and adolescents with NT1, those with more severe objective daytime sleepiness (shorter mean sleep latency on MSLT) had significantly shorter nocturnal sleep latency, higher N1 sleep proportion, lower nocturnal oxygen saturation, and more frequent REM-related abnormalities. Generalized linear models identified shorter nocturnal sleep latency, longer N1 sleep duration, higher arousal index, and higher periodic limb movements index as independent factors associated with shorter MSL.
Sleep physiology features from wearable trackers can predict next-day physical fatigue in healthy adults with moderate accuracy.
In a feasibility study of 134 participants (42 healthy, 39 NDD, 53 IMID) across 3,062 nights, machine learning models using sleep tracker data achieved an AUC of 0.75 for predicting next-day physical fatigue in healthy adults, with respiratory rate and REM sleep duration as key predictors. Predictive performance was lower in neurodegenerative disease (AUC=0.62) and immune-mediated inflammatory disease cohorts, indicating limited generalizability to chronic disease populations.
Liposuction for lipedema reduces benzodiazepine dependence in women with lipedema
In a prospective cohort study of 100 women with Stage I-III lipedema on stable benzodiazepine therapy, liposuction led to 77% of patients reducing or discontinuing benzodiazepine use at six months, with 32% stopping entirely. Average daily dosage decreased from 3.2 mg to 1.4 mg (p < 0.001), and significant improvements were seen in anxiety, pain, sleep quality, and body image.
Physical exercise is associated with reduced cognitive frailty in community-dwelling older adults, partially mediated by self-efficacy
In a cross-sectional study of 563 community-dwelling older adults in China, the prevalence of cognitive frailty was 21.3%. Physical exercise was directly associated with cognitive frailty and indirectly through self-efficacy, with the mediation effect accounting for 35.17% of the total effect.
Greater morning latency jetlag is associated with higher BMI z-score and waist-to-height ratio in preschool children with high social jetlag
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, IQR 17), 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).
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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