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 claimsBedtime rumination mediates the burnout-insomnia link in emergency department staff
This study found that cognitive pre-sleep arousal (bedtime rumination) fully mediated the association between burnout and insomnia in emergency department physicians and nurses. Vulnerable shift adaptors, defined by lower-than-expected sleep metrics given their schedule load, reported higher burnout, emotional exhaustion, and insomnia.
Nighttime low-frequency noise in the ICU is associated with sleep structure disturbance and increased delirium risk in patients with multiple organ dysfunction syndrome
In a study of 172 MODS patients, 72-h LAeq was highest in the low-frequency band, and delirium incidence was 47.67%. Nighttime low-frequency noise was positively correlated with sleep latency and awakenings, and negatively correlated with slow-wave sleep and REM sleep proportions. Multivariate logistic regression identified elevated nighttime low-frequency noise and decreased SWS and REM proportions as independent risk factors for delirium.
Single-dose stimulant medication causes apparent increases in gray matter volume and cortical thickness in adults with ADHD within 1-2 hours.
In 78 participants (42 healthy controls, 36 adults with ADHD), acute ingestion of a single dose of stimulant medication led to apparent increases in gray matter volume in multiple brain regions and widespread right-lateralized increases in cortical thickness, which were observed in ADHD patients but not healthy controls. The study is the first to show such apparent structural brain changes within 1-2 hours after stimulant ingestion in adults with ADHD.
Contactless ballistocardiography overestimates total sleep time and underestimates deep and REM sleep compared to polysomnography in older adults
In 17 older male participants (aged 50-80), the BCG-based device Dozee overestimated total sleep time by 83.00 minutes and underestimated deep sleep by 29.53 minutes and REM sleep by 45.63 minutes compared to polysomnography. The apnea-hypopnea index was modestly overestimated by 7.18 events/hour, with wide limits of agreement indicating substantial discrepancies.
Ashwagandha supplementation increases endurance and facilitates quicker recoveries in athletes
Studies suggest that Ashwagandha dosages of 330-1000 mg daily increase endurance and facilitate quicker recoveries. A twice daily dose of 300 mg in combination with weight training increases muscular strength and hypertrophy. Typical dosage in the sporting field is approximately 600 mg/day.
Loop-region mutations in CSNK2A1 are associated with higher symptom burden in OCNDS
In 48 individuals with OCNDS, variants in loop regions of CK2α were associated with significantly younger age at diagnosis and higher frequency of hypotonia. Mutations in the glycine-rich loop were linked to significantly higher symptom burden and more non-seizure neurological symptoms.
Exogenous melatonin exhibits both therapeutic benefits and potential toxicological concerns, particularly in specific populations
This review explores melatonin's dual role as a therapeutic agent for conditions like insomnia and gastrointestinal disorders, while highlighting emerging toxicological concerns. The paper emphasizes the need for further studies to balance therapeutic benefits with safety, especially in susceptible groups.
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, and 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 other pathways. Molecular docking indicated good binding between active ingredients and hub targets.
Hub herb pairs (e.g., Radix Astragali-Radix et Rhizoma Ginseng) may treat insomnia through 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 and identified six hub herb pairs using data mining. Network pharmacology suggested that these pairs may act via the cAMP signaling pathway in coordination with HIF-1, prolactin, chemical carcinogenesis receptor activation, and PI3K-Akt pathways, with molecular docking confirming good binding affinity between active ingredients and hub targets.
Better sleep is associated with higher physical activity the next day in adults with autism
In a cohort study of 17 adults with autism, better sleep was significantly associated with higher physical activity (step count) the next day. No consistent effect was found of sleep on stress the next day or of stress on sleep quality the following night, with substantial individual variability.
CNS-focused interventions support CNS quiescence and return to homeostasis in fibromyalgia
The paper states that successful pharmacologic and nonpharmacologic interventions for fibromyalgia focus on the central nervous system to support CNS quiescence and a return to homeostasis. Fibromyalgia is characterized by CNS hyperresponsiveness to sensory stimuli, and management aims to reduce this hyperresponsiveness.
Patients with late-life depression exhibit subjective-device-estimated discrepancies in sleep parameters, with greater depressive symptom severity associated with greater underestimation of total sleep time
In a cross-sectional study of 94 patients with late-life depression, subjective reports significantly differed from device-estimated measures for total sleep time (TST), sleep onset latency (SOL), and sleep efficiency (SE). Greater depressive symptom severity was associated with greater subjective underestimation of TST (p = 0.037), while later age at first onset was associated with greater subjective underestimation of SE (p = 0.013).
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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