1155 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
Post-stroke sleep disturbance/insomnia is associated with female sex, anxiety, depression, and heart disease in stroke survivors
This meta-analysis of 13 studies (6,109 stroke survivors) found that female patients and those with anxiety, depression, or heart disease had significantly higher odds of post-stroke sleep disturbance/insomnia. Sleep disturbance/insomnia was more pronounced during follow-up beyond 3 months post-stroke.
Baduanjin exercise improves sleep quality in older adults
A systematic review and meta-analysis of 18 randomized controlled trials with 1,527 participants found that Baduanjin significantly improved sleep quality (MD = -2.81, 95% CI: -3.38 to -2.24, p < 0.001). The intervention also reduced depressive symptoms and improved quality of life, body composition, and handgrip strength.
DISCOVER, a brief CBT-based self-referral workshop, improves depression and anxiety outcomes in adolescents with clinical-level depression at 12 and 18 months follow-up.
In a secondary analysis of the BESST cluster RCT, adolescents with clinical-level depression who received DISCOVER had significantly higher odds of achieving normal-range symptoms at 12 months (RRR=3.12, 95% CI: 1.48-15.97, p=0.006) and 18 months (RRR=2.63, 95% CI: 1.11-6.24, p=0.029) compared to treatment-as-usual. Small-to-moderate effects were maintained for depression (d=0.44 at 12 months, d=0.30 at 18 months) and anxiety (d=0.38 at 12 months, d=0.30 at 18 months).
Correction notice for the article on Baduanjin exercise effects on sleep quality, depressive symptoms, quality of life, and body composition in older adults.
This paper is a correction notice for a previously published systematic review and meta-analysis (DOI: 10.3389/fpubh.2026.1882039). It does not present new findings but corrects errors in the original article. The original article reported that Baduanjin exercise improved sleep quality, depressive symptoms, quality of life, and body composition in older adults.
Testosterone therapy randomized controlled trials exhibit suboptimal reporting of adverse events, including polycythemia, gynecomastia, major adverse cardiovascular events, and obstructive sleep apnea
A critical analysis of 30 testosterone therapy (TTh) randomized controlled trials found highly heterogeneous and suboptimal reporting of adverse events. Only 83% measured hematocrit levels, 23% reported baseline values, 17% reported gynecomastia, 20% reported MACE, and 33% mentioned OSA, with few reporting incidence rates. This underscores the need for standardization in TTh trials.
Mirogabalin is non-inferior or superior to pregabalin in reducing pain in Asian patients with fibromyalgia
This is a protocol for a prospective, multicentre, randomised, open-label, blinded endpoint (PROBE) trial comparing mirogabalin with pregabalin in 674 adult fibromyalgia patients with moderate-to-severe pain. The primary outcome is the proportion of patients achieving at least 50% pain reduction at 12 weeks. The study aims to provide evidence on mirogabalin's efficacy and safety in an Asian fibromyalgia population, where direct comparisons are lacking.
Evidence Explorer
682 claimsMusic therapy reduces delirium incidence in adult ICU patients
Music therapy significantly reduced the incidence of delirium in adult ICU patients (RR = 0.49; 95% CI: 0.40-0.60; p < 0.001). The meta-analysis of 15 RCTs involving 1,552 patients also showed improvements in sleep quality, anxiety, and depression.
Web-based cognitive behavioral therapy for insomnia (CBTi) is the most effective delivery format for improving sleep outcomes in adolescents with insomnia
In a network meta-analysis of 22 RCTs involving adolescents with insomnia, web-based CBTi consistently outperformed other delivery formats (face-to-face, group-based, mobile-app-based, self-help, brief CBTi, and sleep hygiene) across most sleep outcomes. Compared to usual care, web-based CBTi improved total sleep time by 33 minutes, reduced sleep onset latency by 23 minutes, increased sleep efficiency by 7%, and reduced insomnia severity by 5 points.
Non-pharmacological interventions improve sleep quality in informal caregivers of people with mild cognitive impairment or dementia
Non-pharmacological interventions (e.g., behavioral, psychoeducational) significantly reduced PSQI scores by a mean difference of -1.27 points compared to control conditions in a meta-analysis of 5 RCTs involving 334 caregivers. However, the certainty of evidence is very low due to high risk of bias across all included trials.
Daridorexant 25 mg improves objective and subjective sleep metrics in insomnia patients over 3 months
In a meta-analysis of 6 RCTs with 2905 insomnia patients, daridorexant 25 mg showed sustained efficacy in objective sleep measures (LPS, WASO) at 3 months and in subjective total sleep time (sTST) at 3 months (SMD 0.25 [0.14, 0.36], P < 0.0001). The 25 mg dose was associated with an increased risk of adverse events of special interest (AESIs) compared to placebo (RR 4.00 [1.64, 9.76], P = 0.002).
Poor subjective sleep quality is common in tension-type headache and associated with depressive symptoms
The pooled prevalence of poor sleep quality (PSQI >5) in adults with tension-type headache was 67% (95% CI 53-79%). The mean PSQI score was 9.48, significantly higher than controls (mean difference 3.77, 95% CI 2.32-5.22), and correlated robustly with depression (r=0.51).
Acute caffeine supplementation may slightly improve maximal strength and may benefit muscular endurance in some protocols in female participants, but certainty of evidence is low or very low for most outcomes.
A systematic review and three-level meta-analysis of 24 studies (23 in quantitative synthesis, 107 effect sizes) found a small mean effect of caffeine on maximal strength (g = 0.17, 95% CI 0.06 to 0.29; low GRADE) and a larger mean effect on muscular endurance (g = 0.54, 95% CI 0.06 to 1.02; low GRADE), but the latter had a wide prediction interval indicating low reproducibility. Movement speed showed a small, uncertain estimate (g = 0.13; CR2 p = 0.072; very low GRADE), and other domains were not pooled due to insufficient clusters.
The Glasgow Sleep Effort Scale (GSES) shows good overall internal consistency with a pooled Cronbach's alpha of 0.81
A reliability generalization meta-analysis of 34 articles (40 independent estimates, total N=16,022) found that the GSES has good internal consistency (pooled alpha = 0.81, 95% CI [0.79, 0.82]). Significant heterogeneity was observed (I2 ≈ 85%), and publication year moderated internal consistency estimates. Reliability induction (e.g., omitting reliability coefficients) was common in nearly 58% of initially retrieved studies.
Nabiximols improves sleep disruption in multiple sclerosis patients
A systematic review and meta-analysis of 25 studies (2949 patients) found that nabiximols significantly reduced sleep disruption in MS patients (MD = -15.75; 95% CI = (-22.02)-(-9.49)). The evidence certainty was low to very low, and findings are considered exploratory.
Hormone therapy and phytoestrogens alleviate psychological symptoms in menopausal women, particularly mood and anxiety.
This systematic review and meta-analysis of 51 RCTs (n=41,821) for hormone therapy and 16 RCTs (n=1,191) for phytoestrogens found that both interventions reduced psychological symptoms in menopausal women, especially mood and anxiety. Tibolone showed a significant improvement in depression (SMD 0.93, 95% CI 0.62-1.24). Post-menopausal women experienced greater benefits for sleep quality with hormone therapy and for depression and anxiety with phytoestrogens compared to perimenopausal women.
Dupilumab improves patient-reported sleep quality in patients with severe, uncontrolled CRSwNP
A systematic review of 7 studies (n=2164) found that dupilumab consistently improved sleep quality outcomes in CRSwNP patients, including SNOT-22 sleep domain (mean reduction up to -7.02 points at 24 weeks, p<0.001), PSQI, ESS, and ISI scores. One study reported a decrease in poor global sleep quality from 88.9% at baseline to 5.7% at 12 months. However, evidence is limited by lack of objective sleep measures and high risk of bias in observational studies.
Total sleep time and sleep efficiency are reduced in drug-free bipolar patients during both manic and depressive phases compared to healthy controls.
In a meta-analysis of 43 case-control studies involving 670 bipolar patients, 520 healthy controls, and 280 unipolar depressed patients, total sleep time and sleep efficiency were significantly reduced in drug-free bipolar patients during both manic and depressive episodes compared to healthy controls. Delta sleep was reduced only in depressive patients, while manic patients showed decreased REM latency and increased REM density.
Nurse-led interventions reduce depressive symptoms and improve health-related quality of life in post-stroke patients
This systematic review and meta-analysis of 18 studies found that nurse-led interventions significantly reduced depressive symptoms (SMD -1.17, 95% CI -1.65 to -0.70) and improved health-related quality of life (SMD 1.15, 95% CI 0.52-1.78) in adults with stroke. Sleep quality also improved modestly (SMD -0.27, 95% CI -0.50 to -0.03), but effects on anxiety and neurological recovery were not statistically significant.
Newest Studies
All →Efficacy and safety of mirogabalin in patients with fibromyalgia: protocol for a multicentre, Prospective, Randomised, Open-label, Blinded Endpoint (PROBE) study.
BMJ open, 2026 · observational
Essential Oil-herbal Sachet Intervention for Sleep Quality and Anxiety in Maintenance Hemodialysis: A Single-center Randomized Trial.
Journal of visualized experiments : JoVE, 2026 · observational
The Association Between Physical Exercise and Sleep Quality Among Junior Middle School Students: The Mediating Role of Social Support and the Moderating Role of Mindfulness.
The Journal of genetic psychology, 2026 · observational
The relation between physical activity and cardiac autonomic dysfunction in patients with chronic obstructive pulmonary disease.
PloS one, 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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