1242 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
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 claimsHigher overall pre-sleep artificial light at night intensity is associated with shorter total sleep time in shift-working nurses and daytime office workers
This observational study of 136 shift nurses and 66 daytime office workers found that higher overall pre-sleep light intensity (Light PC1) measured by wrist actigraphy was strongly associated with shorter total sleep time (β=-0.59, SE=0.08, p<0.001). Bedroom light intensity showed a weaker but significant association with shorter total sleep time (β=-0.21, SE=0.09, p=0.028). Temporal patterns of light exposure (Light PC2) were not significantly associated with any sleep outcomes.
Inpatient environmental noise management combined with mindful breathing regulation improves nocturnal blood pressure and sleep quality in patients with post-stroke sequelae of liver-yang hyperactivity type.
This retrospective cohort study of 200 patients found that adding noise management and mindful breathing regulation to conventional nursing significantly reduced nocturnal systolic and diastolic blood pressure and improved Pittsburgh Sleep Quality Index scores compared to conventional nursing alone after 4 weeks. The combined group also showed better emotional regulation, psychological stability, and environmental satisfaction.
Elite academy soccer players exhibit compromised sleep quality through fragmentation despite adequate sleep duration
This study of 13 elite U15 academy soccer players found that while total sleep time (431-541 min) and sleep efficiency (84.4%) met age-specific recommendations, wake after sleep onset (53.3 min) and number of awakenings (39.8) substantially exceeded thresholds for good sleep quality. Training days yielded significantly lower total sleep time (431 min) and time in bed (478 min) compared to non-training days (541 min and 596 min, respectively).
Greater variability of post-respiratory delta-band activity is associated with neurocognitive dysfunction in obstructive sleep apnea
In a secondary analysis of 1077 adults with OSA from the APPLES study, greater variability (instability) of post-respiratory delta-band EEG activity was independently associated with poorer global cognitive performance (β = -1.50, 95% CI -2.30 to -0.71; p = 0.001) and reduced objective wakefulness (β = -0.38, 95% CI -0.64 to -0.11; p = 0.005), after adjusting for AHI and other confounders. This suggests delta instability may be a marker of impaired cortical resilience to respiratory stress.
Sleep disturbances prospectively predict suicidal ideation in adults
In a prospective cohort study of 652 adults, sleep disturbance (PSQI ≥ 6) was associated with a nearly 4-fold increased odds of future suicidal ideation (OR = 3.97). This association remained significant after adjusting for depressive symptoms (OR = 1.59). Bidirectional associations were also observed.
Ticagrelor is associated with a greater than 7-fold increased risk of periodic breathing during exercise in coronary patients undergoing cardiac rehabilitation.
In a retrospective observational study of 84 coronary patients, ticagrelor was independently associated with a >7-fold increased risk of exercise-induced periodic breathing compared to thienopyridines (OR=7.17, 95% CI [2.31-25.19], p<0.001). Despite this ventilatory disturbance, ticagrelor did not impair gas exchange or aerobic capacity, and patients on ticagrelor had significantly higher peak VO2.
Negative illness perception is associated with increased insomnia in maintenance hemodialysis patients, partially mediated by fear of progression and moderated by self-compassion.
In a cross-sectional study of 332 maintenance hemodialysis patients in China, 55.72% reported insomnia. Illness perception was positively correlated with insomnia (r=0.629, p<0.01), and fear of progression mediated 17.5% of this relationship. Self-compassion moderated the effect, with higher self-compassion weakening the link between illness perception and fear of progression.
Daily social media use duration does not impact sleep outcomes in university students, but specific platforms like TikTok and Snapchat may influence bedtime and sleep onset latency.
In a 14-day longitudinal study of 62 university students, objective measures of social media use and sleep (via accelerometers and smartphone data) found no within- or between-participant effects of total daily social media duration on sleep duration, onset latency, efficiency, or bedtime. However, TikTok use was associated with later bedtime (positive between-participants effect), and Snapchat use was associated with shorter sleep onset latency (negative between-participants effect).
School connectedness is inversely associated with sleep disorders in adolescents, mediated by physical exercise and anxiety.
Among 519 adolescents aged 11-15 from northwestern Hunan, China, higher school connectedness was significantly correlated with fewer sleep disorders. This relationship was mediated by increased physical exercise and reduced anxiety, forming a chain mediation pathway.
Physical activity habit automaticity is prospectively associated with higher quality of life through lower psychological distress, moderated by exercise identity
In a three-wave longitudinal study of 1024 Chinese university students, higher physical activity habit automaticity at baseline was associated with lower psychological distress at the second wave (B = -0.503, p < 0.001), which in turn was associated with higher quality of life at the third wave (B = -0.086, p < 0.001). The indirect effect was significant (effect = 0.043, 95% CI [0.028, 0.059]), with a mediated proportion of 30.9%, and this indirect pathway was stronger among students with higher exercise identity.
Older age, female sex, smoking, and comorbidity are associated with lower accelerometer-measured physical activity in adults with cardiovascular diseases.
In a cross-sectional study of 1,484 Swedish adults aged 50-64 with cardiovascular diseases, being in the oldest age group (OR=0.59), female sex (OR=0.73), regular/occasional smoking (OR=0.37), and having one (OR=0.61) or more comorbidities (OR=0.45) were significantly associated with lower odds of higher moderate-to-vigorous physical activity levels. A healthy diet was associated with higher physical activity (OR=1.84).
Limited screen time is associated with the strongest improvement in physical fitness among children, followed by healthy eating, regular physical activity, and sufficient sleep.
In a nationwide cross-sectional study of 60,177 children in China, a higher Health Lifestyle Score (HLS) was significantly associated with better general physical fitness. Among individual lifestyle factors, limited screen time showed the strongest positive correlation (β=1.34; 95% CI, 1.24 to 1.45), followed by healthy eating (β=0.49; 95% CI, 0.39 to 0.59), regular physical activity (β=0.40; 95% CI, 0.34 to 0.46), and sufficient sleep (β=0.12; 95% CI, 0.04 to 0.20).
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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