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 claimsADHD-like symptoms are prevalent among Egyptian university students and are associated with obesity, smoking, sleep disorders, childhood trauma, and mental health history, while regular exercise is protective.
In a cross-sectional study of 2,383 Egyptian university students, the prevalence of ADHD-like symptoms was 37.9% (95% CI: 36.0%-39.9%). Significant associations were found with obesity (OR=2.09), smoking (OR=1.93), sleep disorders (OR=2.12), childhood trauma (OR=1.42), and mental health history (OR=1.71), while regular exercise reduced odds (OR=0.55).
The 3-flap technique improves sleep quality in female patients with biopolymer disease in the gluteal and lumbar regions
A retrospective cohort study of 199 female patients undergoing the 3-flap technique for biopolymer removal reported statistically significant improvements in well-being indicators, including sleep quality. The study found that postoperative symptom resolution included reductions in myalgia (OR 0.15), asthenia (OR 0.03), and anxiety (OR 0.08), with sleep quality also improving as a secondary outcome.
Sleep disorder is associated with any-domain intrinsic capacity impairment in community-dwelling older adults with chronic diseases
In a cross-sectional study of 1063 community-dwelling older adults with chronic diseases in Nanjing, China, sleep disorder was significantly associated with any-domain intrinsic capacity impairment (OR 2.94, 95% CI 2.12 to 4.07). The prevalence of any-domain intrinsic capacity impairment was 70.18%, with sensory impairment being the most common domain deficit.
Persistent cognitive dysfunction in POTS is associated with abnormal cerebral blood flow and may persist despite conventional cardiovascular-centered treatments.
This scoping review of 18 studies found that abnormal cerebral blood flow was reported in 61% of 56 POTS patients with cognitive dysfunction. Sustained cognitive stress induced a greater reduction in cerebral blood flow velocity in POTS patients (approximately 7.8%) compared to controls (1.8%), suggesting a hemodynamic mechanism for brain fog and other cognitive symptoms.
Sleep disorders precede and increase the risk of sepsis-associated delirium, with melatonin dysregulation mediating this relationship
In a prospective cohort of 99 ICU patients with sepsis, sleep disorders preceded SAD onset with a duration-dependent effect and were associated with a 1.45-7.69-fold higher risk of delirium across multiple analyses. Lower melatonin concentrations correlated with worse multidimensional sleep impairment, and mediation analysis showed that melatonin reduction occurring alongside sleep disturbances was associated with SAD development (ACME = -0.110, P = 0.024).
Wearable single-channel EEG-derived sleep metrics are associated with physical and behavioral health outcomes in adolescents
In a community sample of 85 adolescents (ages 11-17), at-home single-channel sleep-EEG metrics were linked to physical and behavioral health. Greater REM duration and percentage were associated with decreased odds of overweight/obesity, while more N3 sleep was associated with decreased odds of hypertension. Sleep efficiency, sleep onset latency, and N3 decline were also associated with ADHD and internalizing disorder diagnoses.
Exercise duration during a brief pre-transplant step test independently predicts overall survival, ICU admission, and invasive mechanical ventilation after hematopoietic cell transplantation.
In a single-center retrospective cohort of 3,458 adult HCT recipients, each additional minute of exercise during a 3-minute step test was associated with lower mortality (HR 0.90, 95% CI 0.82-0.99), lower odds of ICU admission (OR 0.80, 95% CI 0.69-0.92), and lower odds of invasive mechanical ventilation (OR 0.70, 95% CI 0.55-0.89) after full adjustment. Oxygen desaturation did not predict any outcome after hemoglobin adjustment.
Full-body red and near-infrared photobiomodulation is feasible and highly acceptable in a predominantly Hispanic/Latino population with musculoskeletal pain, and is associated with substantial perceived benefit.
In a single-arm pilot study of 40 adults with musculoskeletal pain, 92.1% reported global improvement, 74.3% reported immediate pain relief after the first session, and 95.0% would recommend PBM. Exploratory analysis estimated a reduction in total pain burden from median 6.0 to 3.5 (p < 0.001, r = 0.88).
Baseline insomnia severity modifies the association between sleep efficiency and next-day daytime HRV (RMSSD) in a predominantly healthy cohort
In a wearable-based dataset of 49 participants over 4 weeks, the interaction between CSD-style sleep efficiency and baseline Insomnia Severity Index (ISI) was positively associated with next-day daytime RMSSD (β=0.0060; 95% CI, 0.0023 to 0.0097; P=0.002). This suggests that individuals with higher baseline insomnia symptoms show a stronger positive coupling between sleep efficiency and next-day heart rate variability.
Physical activity is associated with white matter integrity in a nonlinear, age- and region-specific manner, with greatest benefits in sedentary and older individuals
In a cross-sectional analysis of 4188 participants (mean age 55.4 years), higher energy expenditure was associated with lower orientation dispersion, with the effect leveling off at higher activity levels (standardized βlinear = -0.153, βquadratic = 0.034). Physical activity was linked to lower neurite density in motor tracts, but with advancing age, it became more strongly associated with higher neurite density and lower mean diffusivity of supratentorial fibers. Body weight, cardiometabolic, and inflammatory factors partly mediated these effects.
Poor sleep quality is associated with increased resignation intention among Chinese anesthesiologists
A nationwide cross-sectional survey of 30,255 Chinese anesthesiologists found that sleep quality was significantly associated with resignation intention. The study identified sleep quality as one of several factors linked to intention to leave the profession, alongside service years, weekly work hours, daily anesthesia caseload, annual income, smoking, alcohol, and exercise frequency.
Nurse-driven sleep interventions improve subjective sleep quality and patient satisfaction in hospitalized medical-surgical patients
This study compared nurse-driven and combined nurse-physician sleep interventions against standard care in 92 medical-surgical inpatients. Both intervention groups reported significantly deeper sleep, shorter sleep latency, fewer awakenings, faster return to sleep, and better overall sleep quality compared to controls (all p < 0.05). The nurse-driven intervention also led to an 8.47% increase in patient satisfaction with nighttime quietness and $21,351.68 in cost savings from reduced sitter hours.
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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