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
661 claimsHeat stress disrupts sleep in older adults by prolonging sleep onset, fragmenting slow-wave and REM sleep, and suppressing melatonin secretion.
This narrative review synthesizes evidence that elevated nighttime temperatures disrupt sleep in older adults through multiple mechanisms, including prolonged sleep onset, fragmentation of slow-wave and REM sleep, and suppression of melatonin secretion. Age-related declines in thermoregulatory capacity, such as reduced sweating and impaired vasodilation, exacerbate these effects. The review notes that sex-related differences, particularly menopause-associated vasomotor instability in women and testosterone-related autonomic changes in men, further modulate individual vulnerability.
Oral lichen planus is associated with lower salivary melatonin levels and poorer sleep quality
OLP patients had significantly lower salivary melatonin levels (p=0.015) and higher scores in the sleep disturbances component of the PSQI (p=0.021) compared to controls. Salivary cortisol levels did not differ between groups (p=0.402).
Rett syndrome imposes a substantial, lifelong multisystem burden requiring continuous surveillance and anticipatory, multidisciplinary care rather than symptom-driven management.
A global literature review of 148 studies across 24 countries found that Rett syndrome is associated with high prevalence of neurological, musculoskeletal, and gastrointestinal comorbidities, including epilepsy (15-91%), scoliosis (8.9-100%), constipation (16.4-82.8%), and gastroesophageal reflux (15.8-100%). Medication use is common, with antiepileptic drugs being the most frequent (monotherapy 14.3-33.0%), followed by proton-pump inhibitors (37-61%), melatonin (7.7-30%), and anti-anxiety agents (10-21.4%). The findings support proactive, coordinated care and routine medication review.
Mucuna pruriens improves motor symptoms in Parkinson's disease with benefits comparable to levodopa
Mucuna pruriens was supported by Grade A evidence for motor improvement in Parkinson's disease, showing benefits comparable to levodopa and increased ON time without worsening dyskinesia. It also reduced dyskinesia with Grade B evidence.
Wearable HRV monitoring indicates autonomic dysfunction and delayed sympathovagal recovery after exercise above VT1 in long COVID patients, suggesting increased risk of post-exertional malaise.
Continuous multi-day HRV recordings showed lower HRV in long COVID patients compared to healthy controls during daily activities and sleep (p=0.027). Nighttime HRV decreased with intense exercise and longer durations in patients (p=0.018), indicating exercise-induced autonomic disturbances. The delayed recovery of sympathovagal balance after exercise close to and above VT1 suggests that the risk of PEM rises above this threshold.
Patients with thoracic aortic aneurysm express strong interest in sleep management programs, but structural barriers limit participation.
In a survey of 106 patients with thoracic aortic aneurysm, over 80% endorsed sleep management programs as helpful. However, only a minority indicated willingness to attend such programs, with distance (43%) and time (36%) being the most common barriers.
Caffeine improves aerobic endurance exercise performance via central adenosine receptor antagonism
Caffeine is a well-established ergogenic aid that enhances performance primarily through antagonism of central adenosine A1 and A2a receptors. The most robust and consistent benefits are observed for aerobic endurance exercise, with effects on strength and power being more variable.
20-minute naps reduce subjective sleepiness and improve cognitive vigilance during extreme sleep deprivation in ultramarathon runners
In an observational field study of 52 finishers of the Ultra-Trail du Mont-Blanc (170 km, ~10,000 m elevation gain), 20-minute naps produced immediate reductions in subjective sleepiness (Karolinska Sleepiness Scale) 1 km post-checkpoint, while cognitive benefits (Psychomotor Vigilance Test reaction times) appeared more gradually, with significantly faster reaction times at subsequent checkpoints. Naps served as an effective reactive strategy to reduce perceived drowsiness and partially protect against late-race performance decline without compromising overall race completion times.
Melatonin should be approached as a pharmacological intervention requiring diagnostic rigor, individualized dosing, and longitudinal assessment, particularly when integrated with behavioral and circadian interventions.
The paper argues that melatonin's clinical use is often undermined by diagnostic imprecision, inappropriate dosing, mistimed administration, inconsistent formulations, and inadequate patient counseling. It emphasizes that melatonin acts primarily as a chronobiotic whose effects depend more on timing than dose, and that supraphysiological doses and reflexive bedtime administration have become normalized despite evidence to the contrary.
The article 'Melatonin and Cortisol Concentration Before and After CPAP Treatment of Obstructive Sleep Apnea' has been retracted.
This paper is a retraction notice for the original article DOI: 10.2147/NSS.S553499. No new findings are presented; the retraction indicates that the original study's results are no longer considered valid.
Indigenous people who use drugs in northern Ontario have high rates of precarious sleeping situations and polysubstance use, with strong awareness of harm reduction and cultural practices influencing harm reduction behaviors.
Among 356 Indigenous participants across three northern Ontario cities, 39.0% slept on the street, 28.3% in shelters, and 92.1% smoked drugs. Despite high substance use, 84.0% knew what harm reduction was, 82.3% had HIV testing, and 71.3% engaged in cultural ceremonies, with 22.2% reporting cultural teachings affected their harm reduction practices.
Comorbid sleep disturbance in alcohol use disorder is associated with disrupted energetic regulation of limbic-to-subcortical network state transitions
In individuals with alcohol use disorder (AUD) and comorbid sleep disturbances, the energetic cost of transitions from limbic to subcortical brain networks is altered compared to healthy controls. A significant Group × PSQI interaction (Bonferroni-corrected p = 0.020) showed that in healthy controls, poorer sleep was linked to lower transition energy, but this coupling was absent in AUD. Eleven specific ROI pairs, including parahippocampal, amygdalar, and temporal regions to thalamic subnuclei, survived correction.
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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