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
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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 claimsExpert evaluation improves clarity, safety, and athlete-specific relevance of GPT-4-generated sleep and jet lag guidance
In a two-round Delphi process with 17 sleep experts, GPT-4-generated FAQ responses on sleep and jet lag were evaluated and revised. Consensus increased from 75% (15/20 items) in round 1 to 90% (18/20 items) in round 2, with qualitative feedback indicating improved clarity, accuracy, and athlete-specific relevance after expert revision.
Subjective sleepiness and objective sleep propensity do not closely align in adults with ADHD referred for sleep evaluation
In adults with ADHD referred for MSLT, subjective sleepiness (ESS scores) did not correlate with objective sleep propensity (mean MSLT sleep latency), while a significant inverse correlation was observed in the EDS-only subgroup. Median ESS scores were similar between groups (14.0 vs 13.0), but objective sleep latency was longer in the ADHD group (432.0 s vs 322.0 s, p=0.008) and MSLT positivity was less frequent (61.8% vs 87.1%, p=0.001).
Respiratory muscle training is insufficient as a standalone intervention for treating objective sleep-disordered breathing outcomes in heterogeneous spinal cord injury cohorts
A scoping review of six studies found that while case reports showed clinically significant reductions in global sleep-disordered breathing indices, larger experimental trials found no significant between-group differences in objective SDB severity or nocturnal oxygenation. A randomized pilot trial suggested combined RMT and oropharyngeal exercises could reduce upper airway collapsibility, and a prospective cohort study found modest improvements in nocturnal gas exchange among those who gained maximal inspiratory pressure.
Older adults and people with limited mobility perceive more barriers than facilitators to physical activity, with environmental factors and safety concerns being primary barriers, while social support and routine-based strategies facilitate healthier movement and sleep behaviors.
In a cross-sectional focus group study of low-income older adults and people with limited mobility in urban and rural Mexico, participants reported more barriers than facilitators to physical activity, citing poor infrastructure, medical instructions, physical fatigue, and safety concerns. Barriers to sleep included noise, hot weather, insects, and screen use, while facilitators for sleep included relaxation techniques and consistent bedtime routines. Social support encouraged physical activity, and active breaks reduced sedentary behavior, but family overprotection increased sedentary behavior in people with limited mobility.
Melatonin administration at 6 PM (1-2 hours before bedtime) optimizes sleep cycle regulation and reduces bedtime resistance
The paper recommends administering melatonin around 6 PM, which is 1-2 hours before bedtime, to optimize sleep cycle regulation and help with bedtime resistance. This timing is proposed as the standard of care in hospitals, nursing homes, and at home.
Kynurenine pathway activation is associated with possible bruxism, with elevated cortisol, TNF-α, and KYN/Trp ratio in affected individuals
Saliva cortisol, TNF-α, KYN, and KYN/Trp ratio were significantly higher, while Trp and IFN-γ were lower in individuals with possible bruxism compared to healthy controls (p<0.001 for all). Within bruxism subtypes, possible sleep bruxism showed higher cortisol, KYN, KTR, and TNF-α and lower melatonin than possible combined bruxism (p<0.01 to p<0.001).
K-means clustering combined with latent structure analysis categorizes depression patients into 9 subtypes with distinct medication patterns
This study analyzed 4434 TCM prescriptions from 3537 publications and used K-means clustering with latent structure analysis to classify depression patients into 9 subtypes. The most common symptoms were insomnia and depressed mood, and the most frequently used herbs were Radix Bupleuri, Radix Paeoniae Alba, Poria, Rhizoma Chuanxiong, and Radix Curcumae. Different subtypes showed distinct medication patterns, with blood-activating herbs used for Clusters 1, 2, and 6; qi-regulating herbs for Clusters 3, 4, 5, 8, and 9; and qi-supplementing herbs for Cluster 7.
Cognitive behavioral therapy (CBT) is recommended as a first-line therapy for post-concussion sleep disturbances
A scoping review of 19 studies found that CBT was the most commonly studied intervention for post-concussion sleep disturbances (n=3). The review supports current guidelines recommending CBT as first-line therapy, but notes that higher-quality evidence is needed before other interventions are incorporated into routine practice, especially for children.
Physical activity interventions are associated with the broadest range of health benefits among female cancer survivors, including improved quality of life, cardiorespiratory fitness, physical functioning, mental health, sleep, and survival.
This review found that physical activity interventions among female cancer survivors are associated with improvements across multiple outcomes, including quality of life, cardiorespiratory fitness, physical functioning, mental health, sleep, and survival. The evidence is based on large observational studies and intervention trials, with physical activity showing the broadest benefits compared to other lifestyle pillars.
Sleep disturbance is the strongest bridge symptom linking athlete burnout, depression, and anxiety in collegiate athletes.
In a network analysis of 1,226 Chinese collegiate athletes, sleep disturbance (PHQ-3) emerged as the strongest bridge symptom (bEI = 0.47) connecting the three clusters of burnout, depression, and anxiety. The most central nodes were depressed mood (PHQ-2; EI = 1.22), physical exhaustion (ABQ-E8; EI = 1.11), and uncontrollable worry (GAD-2; EI = 1.07).
Gas-exchange derived pulmonary vascular capacitance (GXCAP) and ventilatory efficiency (VE/VCO2) measured during submaximal exercise testing can identify non-severe PH-ILD patients with exercise-induced increases in pulmonary vascular resistance.
In 16 patients with non-severe pulmonary hypertension associated with interstitial lung disease, GXCAP was significantly higher in those with static PVR (471 ± 85 mL·mmHg) versus dynamic PVR (311 ± 38 mL·mmHg, p < 0.01), while VE/VCO2 was lower in static PVR (33 ± 2 vs 37 ± 2.5, p < 0.01). ROC analysis showed excellent discrimination for GXCAP (AUC 0.98) and good discrimination for VE/VCO2 (AUC 0.90) in identifying the dynamic PVR phenotype.
Balance and sleep quality are significantly associated with attentional processing in Parkinson's disease, as measured by P300 latency
In a cross-sectional study of 28 individuals with Parkinson's disease and 27 healthy controls, balance (B = -4.909, P = 0.001) and sleep quality (B = 12.704, P = 0.007) were significantly associated with P300 latency, indicating their relevance to attention. Depression was not significantly associated with P300 latency (B = 3.472, P = 0.084).
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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