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
318 claimsModified Sini Powder (MSNP) reduces depressive symptoms in postoperative non-small cell lung cancer patients with mild-to-moderate depression
This protocol describes a multicenter, randomized, double-blind, placebo-controlled trial evaluating MSNP for postoperative mild-to-moderate depression in NSCLC patients. The primary outcome is the total effective rate at 6 weeks, defined as a ≥25% reduction in the 17-item Hamilton Depression Rating Scale score from baseline. The study aims to provide robust clinical evidence and explore multi-omics mechanisms.
Melatonin impairs glucose tolerance and first-phase insulin secretion in MTNR1B diabetes risk variant carriers
In a randomized, double-blind, placebo-controlled crossover trial, 5 mg oral melatonin worsened glucose tolerance (11.7% increase) and reduced early C-peptide responses (19.2% decrease) in MTNR1B G-allele risk carriers, but not in noncarriers. The impairments were driven by a 40% suppression of glucose-stimulated first-phase β-cell responsivity and dysregulated insulin negative feedback.
Walnut peptide and theanine combination (WPT) improves chronic stress-induced sleep disorders by restoring slow-wave sleep duration and quality in adults with poor sleep quality.
In an 8-week randomized, placebo-controlled human trial, WPT restored sleep duration and improved subjective sleep quality scores (PSQI ≥ 7). Mechanistically, WPT reduced serum corticosterone levels and increased GABA and tryptophan in CUMS mice, indicating HPA axis regulation and neurotransmitter modulation.
Baduanjin exercise alleviates anxiety, depressive symptoms, and improves sleep quality and quality of life in patients with primary glaucoma
An 8-week Baduanjin exercise intervention (5 sessions per week, 30 min each) significantly improved anxiety (HADS-A), depressive symptoms (HADS-D), and sleep quality (PSQI) compared to routine care in patients with primary glaucoma. Benefits were more pronounced in patients with higher baseline symptom levels. The intervention also improved domain-specific quality of life, particularly glare/dark adaptation and outdoor mobility.
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.
MOTIVATE increases device-measured moderate-to-vigorous physical activity (MVPA) at 3 and 6 months among community-dwelling stroke survivors compared with general PA information
The MOTIVATE trial is a hybrid type 1 effectiveness-implementation randomized controlled trial testing a theory-informed, co-designed behavior change intervention to increase physical activity after stroke. The primary outcome is average daily minutes of moderate-to-vigorous physical activity (MVPA) measured by Fitbit Inspire 3 at 3 and 6 months. The trial aims to recruit 120 participants to detect a 10-minute/day difference in MVPA with 80% power, allowing for 20% attrition.
Perioperative hydrogen gas inhalation improves postoperative recovery quality in day surgery patients
In a double-blind RCT of 150 day surgery patients (laparoscopic cholecystectomy or thyroidectomy), those inhaling a hydrogen-oxygen mixture (66.7% hydrogen) showed significantly better recovery quality than controls inhaling nitrogen-oxygen, with a smaller reduction in QoR-15 scores (9±12 vs. 14±13, p=0.008). Exploratory analyses suggested trends toward lower pain, greater physical independence, and improved sleep quality, along with reduced plasma IL-6 and IL-12 levels.
Preoperative transcutaneous electrical acupoint stimulation reduces postoperative pain and improves sleep quality in breast cancer patients with preoperative sleep disturbance
In breast cancer patients with preoperative sleep disturbance (PSQI ≥ 6), preoperative TEAS (2/100 Hz, 8-12 mA, 30 min at LI4, HT7, PC6) significantly reduced postoperative pain scores (NRS) at 4, 24, 48, and 72 hours and improved Athens Insomnia Scale scores on postoperative days 1-2 compared to the sleep disturbance control group. Intraoperative blood pressure variability was also lower in the TEAS group (sdSBP: 9.31 ± 2.73 vs 18.85 ± 6.74; cvSBP: 0.08 ± 0.02 vs 0.16 ± 0.05).
HMB + EPA/DHA supplementation increases postabsorptive net protein breakdown in COPD patients
In a 10-week RCT, HMB + EPA/DHA (but not EPA/DHA alone) significantly increased postabsorptive net protein breakdown (p=0.028) and whole body production of glutamine, taurine, and tyrosine in COPD patients. Both EPA/DHA and HMB + EPA/DHA increased lean soft tissue, but only HMB + EPA/DHA reduced whole body and extremity fat mass.
Probiotic effects on brain function, as measured by resting state functional connectivity, persist 4-6 weeks after discontinuation in healthy older adults.
This RCT found that some brain-related effects of probiotics, particularly changes in resting state functional connectivity between the left superior parietal lobule and right occipital/cuneal/intracalcarine/supracalcarine cortex, persisted 4-6 weeks after cessation of a 6-week supplementation period. Additionally, significant time*group interaction effects were observed for Hospital Anxiety and Depression Scale Total Score and Anxiety Subscore between weeks 10-12 and week 6, but not from baseline. The study involved 32 healthy older adults (mean age 68.0 years) and compared two probiotic formulations of Lacticaseibacillus rhamnosus HN001 against placebo.
Tirzepatide improves patient-reported outcomes and objective assessments in adults with moderate-to-severe OSA and obesity, with greater improvements in those with worse baseline fatigue, sleepiness, or sleep quality.
In two 52-week randomized placebo-controlled trials (SURMOUNT-OSA), tirzepatide (10/15 mg) led to greater improvements in patient-reported outcomes (e.g., fatigue, sleepiness, sleep quality) and objective measures (AHI, weight, OSA remission) compared to placebo. Participants with worse baseline symptoms showed larger improvements on related PROMs, while objective improvements were similar across severity subgroups.
Esketamine-adjuvanted stellate ganglion block reduces postoperative sleep disturbance after gynecological laparoscopic surgery
Adding an esketamine-adjuvanted stellate ganglion block to intraoperative esketamine and dexmedetomidine significantly reduced the incidence of postoperative sleep disturbance on day 1 (62.9% vs. 83.2%, p=0.002) and day 3 (25.8% vs. 42.1%, p=0.017) in patients undergoing gynecological laparoscopic surgery. The intervention also lowered early postoperative anxiety without increasing perioperative complications.
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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