1242 sleep evidence claims,
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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 claimsLong sleep duration and low physical activity are associated with sarcopenia in older adults, supporting a 24-hour exercise rehabilitation framework.
This observational study found that long sleep duration and low physical activity are linked to sarcopenia in older adults. The findings suggest that a 24-hour approach integrating sleep and activity may be beneficial for rehabilitation. Specific numbers were not provided in the abstract.
Exercise affects sleep outcomes in research
Probable Serotonin Syndrome Precipitated by the Addition of Trazodone to Lurasidone and Valproic Acid: A Case Report.. Published in Sante mentale au Quebec (2026). PMID: 42490704.
Sleep intervention shows effects in research
Exploring the Prevalence and Key Predictors of Probable Depression Among Parents and Primary Caregivers of Children and Adolescents With Specific Learning Disorders in the Kingdom of Saudi Arabia: A Cross-Sectional Explainable Machine-Learning Study.. Published in Clinical psychology & psychotherapy (2026). PMID: 42490731.
Substituting screen or sedentary time with physical activity reduces irritability in early childhood
In a longitudinal study of 1,266 children aged 2-4 years, those who typically spent more time in physical activity were irritable significantly less often, while more screen time was linked to greater irritability. Substituting screen or sedentary time with physical activity was associated with reduced irritability.
High role overload among nursing students is associated with frequent night shifts, irregular sleep, and lack of physical exercise.
A cross-sectional study of 512 nursing students identified three latent profiles of role overload (low, moderate, high). Students in the high overload group reported significantly more frequent night shifts, irregular sleep, and less physical exercise compared to other groups (all p < 0.05).
High-intensity aerobic exercise improves cardiorespiratory fitness and selected motor outcomes in carefully screened and supervised Parkinson's disease patients
The review suggests that high-intensity aerobic exercise and high-intensity interval training may improve cardiorespiratory fitness and selected motor outcomes in Parkinson's disease patients. However, this is based on limited clinical evidence with heterogeneous definitions of exercise intensity, small samples, and short intervention periods.
Exercise interventions that satisfy students' basic psychological needs for autonomy, competence, and relatedness are more decisive for weight reduction than the specific exercise modality prescribed.
This paper argues that the effectiveness of exercise interventions for weight reduction among university students depends more on whether the delivery of exercise satisfies psychological needs (autonomy, competence, relatedness) per Self-Determination Theory than on the specific type of exercise. It reinterprets barriers like weight-related self-stigma, low exercise self-efficacy, academic time pressure, and digital overload as threats to these needs.
Saliva cell-free mitochondrial DNA (cf-mtDNA) increases in response to acute physical and cognitive stress, with individual differences linked to fitness, sleep quality, and stress perception.
In a crossover study of 47 participants, saliva cf-mtDNA levels increased by 90% after baseline during exercise and peaked 160% above baseline during cognitive stress. Higher cf-mtDNA elevations during exercise were associated with fewer recent stressful incidents, lower alcohol use, higher VO2 max, and lower BMI; more dynamic responses to cognitive stress were seen in those with poorer sleep quality and greater blood pressure reactivity.
Caregiving burden is associated with perceived changes in health behaviors, including sleep disruption, in neuro-oncology caregivers.
This study of 116 caregivers of patients with primary brain tumors found that 71% reported impacts to their sleep. Caregiving burden was consistently associated with perceived changes in multiple health behaviors, even after controlling for depression and anxiety.
Higher physical activity and lower sedentary behavior are associated with better quality of life in cardiac rehabilitation participants, but sleep duration shows no significant association.
In a cross-sectional study of 105 cardiac rehabilitation participants, only 2.9% met all three Canadian 24-Hour Movement Guidelines recommendations. Higher physical activity was positively associated with functional capacity, vitality, and social aspects, while sedentary behavior was negatively associated with functional capacity; sleep duration was not associated with any quality-of-life domain.
Residential medical students demonstrate a knowledge-practice gap in healthy lifestyle behaviours, with high health awareness but poor adherence to healthy practices.
Among 199 residential undergraduate medical students, 65.3% reported sometimes or often skipping breakfast, 45.7% slept less than six hours per night, and 94.5% used digital devices before bedtime. Despite 69.8% reporting physical activity, only 25.1% exercised daily, indicating a significant gap between health awareness and actual lifestyle practices.
Non-pharmacological pain care with supportive trial evidence is underused in people with inflammatory arthritis, while long-term opioids and gabapentinoids are commonly prescribed despite absent trial evidence for efficacy.
The guideline highlights that UK electronic health record data show long-term opioid and gabapentinoid prescribing is common in people with inflammatory arthritis, despite a lack of trial evidence supporting their efficacy. Patient survey data indicate that non-pharmacological pain management approaches with supportive trial evidence are underutilized.
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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