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
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
1000 claimsProblematic smartphone use is associated with poor sleep quality and stress in dental students
In a cross-sectional study of 485 dental students, 54.5% were classified as high-risk smartphone users. High-risk users had significantly shorter sleep onset latency (19.90 vs 24.50 min) and higher frequency of poor subjective sleep quality, sleep disturbance, daytime dysfunction, and elevated stress, anxiety, and depression. Stress scores predicted high-risk smartphone use (OR=1.09, 95% CI: 1.02-1.17), while sleep disturbance was a predictor in domain-specific models but lost significance in the fully adjusted model.
Larger time zone changes, eastward travel, and evening arrivals are associated with poorer fatigue, sleep, and wellness in female national team footballers, but travel variables explain limited variance.
This observational study of 45 female national team footballers over 3 years (342 flights) found that larger time zone shifts, eastward travel, and evening arrivals were associated with increased fatigue, poorer sleep, and worse total wellness scores (P < .001 for time zone; P = .003 for fatigue direction; P = .001 for sleep direction; P = .026 for wellness direction). However, effect sizes were mostly small or trivial, and travel variables explained only 0.1% to 10% of variance in wellness ratings.
Mean apnea-hypopnea duration is an independent marker of oxygen desaturation and sleep disruption in OSA patients, beyond the Apnea-Hypopnea Index
In a study of 136 OSA patients, longer mean apnea-hypopnea duration (MAD) was associated with poorer oxygenation, lower average saturation, shorter sleep latency, less NREM3, more NREM1, and higher arousal index. After adjusting for AHI, MAD remained significantly associated with Epworth Sleepiness Scale, sleep latency, NREM1/3, arousal index, and all oxygen metrics, with stronger effects in severe OSA (n=90).
Poor sleep quality (PSQI > 9.5) is associated with increased odds of fall history in older adults with type 2 diabetes
In a cross-sectional study of 60 participants (30 with T2DM, 30 controls), PSQI was the only variable significantly associated with fall status within the T2DM group (OR = 1.239, 95% CI: 1.033–1.488). ROC analysis showed PSQI had acceptable discriminative ability (AUC = 0.785, p = 0.010) with an optimal cut-off of 9.5, yielding 72.7% sensitivity and 84.2% specificity.
Poorer subjective sleep quality and greater pain interference are associated with intention to initiate medical cannabis among older adults with chronic pain
In a prospective cohort of 218 older adults with chronic non-cancer pain, 45% intended to start medical cannabis. Lower subjective sleep quality and higher pain interference were the strongest correlates of intention, with each unit decrease in sleep quality associated with a 69% increase in odds (ORa=1.69, CI [1.125, 2.604]) and each 10-unit increase in pain interference associated with a 13% increase in odds (ORa=1.13, CI [1.001, 1.283]).
Higher physical activity scores and healthier nutrition-related behaviors are associated with lower odds of insomnia among female nurses
In a cross-sectional study of 328 female nurses in Taiwan, higher physical activity scores (AOR=0.92, 95% CI: 0.85-0.99) and healthier nutrition-related behaviors (AOR=0.91, 95% CI: 0.84-0.98) were associated with lower odds of insomnia. Working 10-12 hours per day was associated with higher odds of insomnia (AOR=2.21, 95% CI: 1.20-4.07).
A logistic regression-based risk classification model can predict insomnia symptoms in community residents with satisfactory performance.
A machine learning model using logistic regression achieved AUC values of 0.812 in internal validation and 0.795 in external validation for classifying insomnia symptom risk. The top five contributing factors were sleep time, sleep latency, bedtime, health status, and age.
Evening chronotype is associated with greater social jetlag and higher obsessive-compulsive symptom scores in healthy adults.
In a cross-sectional study of 95 healthy adults, evening chronotypes had significantly longer social jetlag than morning or intermediate types (F=16.70, p<.001). Evening chronotype was also linked to higher obsessive-compulsive symptom scores (p=.027), though overall psychiatric distress did not differ across chronotypes.
Sleep medication use during ICU stay is strongly associated with continued prescription at hospital discharge in critically ill patients in Japan
Among 1,595,351 ICU patients, 30.8% received sleep medications during their ICU stay. Sleep medication use during ICU stay was strongly associated with sleep medication prescription at hospital discharge (odds ratio: 6.90; 95% CI: 6.59-7.23), with 47.0% of users versus 11.3% of nonusers receiving prescriptions at discharge.
Longer nocturnal sleep duration in infants is associated with higher personal-social and communication development scores at 12 months
In a cohort of 646 Iranian infants, longer nocturnal sleep duration was significantly associated with higher personal-social development scores (β=0.52, p=0.03) and better communication scores (β=0.42, p=0.05). Increased night waking duration was negatively associated with personal-social and total ASQ scores, while more frequent night wakings were linked to lower problem-solving scores.
Tonic motor activation (TOMAC) reduces periodic leg movements during sleep and improves sleep reinitiation in adults with medication-refractory restless legs syndrome.
In 20 adults with medication-refractory RLS, 30-minute mid-sleep TOMAC sessions led to rapid sleep reinitiation (median 6.7 minutes) in 82.8% of sessions, with a 47.9% reduction in PLMS/hour and a 70.8% reduction in PLMS associated with arousal/hour. EEG power analysis showed a transition towards deeper sleep during stimulation.
Pediatric hypnotic prescribing in Japan increased over the past decade, with a significant acceleration after the April 2020 COVID-19 state of emergency.
The proportion of children and adolescents prescribed hypnotics in Japan rose from 0.4% in 2014 to 1.0% in 2023. Interrupted time-series analysis showed a significant post-emergency slope increase of 3.64 prescriptions per 100,000 population per month (95% CI, 2.69 to 4.58; P < 0.001), though pre-existing trends were already evident.
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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