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
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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
1000 claimsExercise reduces the risk of hepatic steatosis, fibrosis, and hepatocellular carcinoma in a dose-dependent manner in individuals with MASLD.
The paper reports that exercise is associated with a dose-dependent reduction in the risk of hepatic steatosis, fibrosis, and hepatocellular carcinoma in individuals with metabolic dysfunction-associated steatotic liver disease (MASLD). This effect is partly independent of weight loss, and lifestyle interventions including exercise improve cardiometabolic health beyond the liver.
Later first and last caloric intake timing is independently associated with lower Morningness-Eveningness Questionnaire (MEQ) scores in physically active university students.
In a cross-sectional study of 200 physically active university students, later first and last caloric intake were independently associated with lower MEQ scores (β = -0.435 and -0.422, respectively; both p < 0.001), indicating greater eveningness. The model explained 51.1% of the variance in MEQ scores. Evening-type participants had poorer sleep behaviors, longer sleep latency, lower sleep efficiency, more nocturnal awakenings, and poorer subjective sleep quality compared to morning-type participants.
Older age and less frequent endurance training habits predict the likelihood of illness during Arctic military training
Survival analysis showed that older age and less frequent endurance training habits significantly predicted the likelihood of viral illness among cadets during a 2-week near-Arctic winter training. The study included 49 cadets, with a naturalistic viral infection outbreak in first-year cadets providing the experimental context.
Restorative sleep is associated with subjective well-being, self-rated health, and positive lifestyle factors in adults and older adults, with age-specific patterns.
In a cross-sectional survey of Japanese adults (20-64 years) and older adults (≥65 years), restorative sleep was significantly associated with subjective well-being (AOR=1.92, 95% CI: 1.35-2.73) and self-rated health (AOR=2.27, 95% CI: 1.63-3.15) in adults, and with self-rated health (AOR=2.12, 95% CI: 1.19-3.77) and availability of a confidant (AOR=2.62, 95% CI: 1.44-4.78) in older adults. Getting up at a fixed time every morning and avoiding worries while in bed were related to restorative sleep in both groups.
Epilepsy is associated with reduced REM sleep in children, with the effect strongest under age 6 and amplified by antiseizure medications
In a propensity score-matched cross-sectional study of 560 children with epilepsy and 560 non-epilepsy clinical comparators, children with epilepsy had significantly reduced REM sleep (median 18.2% vs 20.9%, g=-0.32, FDR p<0.001). The REM deficit was amplified by antiseizure medication use (15.8% vs 19.8%, g=-0.48, p<0.001) and followed a developmental gradient, being strongest in children under 6 years (g=-0.38) and not detected in those over 12 years (g=-0.07, p=0.953).
Actigraphy-derived sleep measures are strongly associated with total WEMWBS and global PSQI, providing complementary information to PROMs in a 50+ year old workforce.
The study of 45 participants aged 50-66 over one year found that actigraphy-derived sleep measures (e.g., disturbances, awakenings) are strongly associated with mental wellbeing (WEMWBS) and sleep quality (PSQI), complementing self-reported data. Very strong associations (>|0.5|) were found between work-related stress items (BJSQ) and both wellbeing and sleep quality.
Frequent night shifts (≥2 per week) are associated with increased risk of PMDD symptoms in Chinese female nurses
A cross-sectional study of 1,031 Chinese female nurses found that those working ≥2 night shifts per week had significantly higher risk of PMDD symptoms (p < .001). The prevalence of PMDD symptoms in this population was 42.4%, with night shift frequency identified as a significant predictor in multivariate regression.
Machine learning models, particularly Ridge regression and Random Forest, improve depression prediction accuracy compared to logistic regression, with sleep disturbances and stress as key predictors.
This study compared logistic regression with ten machine learning models for predicting depression using WHO SAGE India wave 2 data. Ridge regression (AUC=0.716) and Random Forest (AUC=0.713) performed best, while most models had AUC below 0.70. Depression was more prevalent among younger adults, women, and those with poor self-rated health, stress, and sleep disturbances.
Short sleep duration (<6 h) is associated with increased odds of hypertension in Chinese older adults
In a cross-sectional study of 15,650 Chinese adults aged 65 and older, self-reported short sleep duration (<6 h) was associated with a 1.30-fold higher odds of hypertension compared with sleeping 6-9 h (adjusted OR 1.30; 95% CI 1.17, 1.44). Long sleep duration (≥9 h) showed no significant association after full adjustment (OR 1.04; 95% CI 0.97, 1.12). The relationship followed a non-linear J-shaped curve.
Cohabitating and non-cohabitating caregivers of people with dementia have significantly poorer sleep quality compared to non-dementia caregivers.
This nationwide cross-sectional study of 230,900 adults from the 2024 Korean Community Health Survey found that both cohabitating caregivers (OR 1.17, 95% CI 1.13-1.20) and non-cohabitating caregivers (OR 1.12, 95% CI 1.04-1.20) of people with dementia had significantly higher odds of poor sleep quality (PSQI ≥ 6) compared to non-dementia caregivers. The association was stronger for cohabitating caregivers, with the largest effects on sleep medication use (OR 1.61) and daytime dysfunction (OR 1.41).
Disruptive mealtime behaviors, parent health-related quality of life and family functioning, ABC subscales, and dietary supplements are significantly associated with insomnia symptoms in young children with autism spectrum disorder.
In a sample of 103 children with autism (mean age 5.8 years, 77.7% male), 33% scored ≥22 on the Pediatric Autism Insomnia Rating Scale (PAIRS). After adjusting for confounders, disruptive mealtime behaviors, parent health-related quality of life and family functioning, ABC subscales (especially hyperactivity/noncompliance), and dietary supplements were significantly associated with elevated insomnia symptoms.
Eating behavior latent profiles are associated with body composition indices in Spanish preschoolers, with sex-specific differences for the controlled eater profile and fat-free mass index.
In a cross-sectional analysis of 1208 Spanish children aged 3-6 years, four eating behavior profiles (controlled, avid, typical, avoidant) were identified. Food approach subscales and the avid eater profile were positively associated with body composition indices, while food avoidance subscales and avoidant/controlled profiles showed inverse associations. The controlled eater profile showed opposite associations with fat-free mass index by sex: positive in boys (β=0.42, 95% CI: 0.21, 0.62) but negative in girls (β=-0.55, 95% CI: -0.77, -0.32).
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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