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
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 claimsCircadian misalignment and reduced rest-activity amplitude are candidate phenotypes in insomnia disorder, warranting phenotype-stratified trials of circadian interventions.
This narrative review proposes that some insomnia patients have circadian misalignment, reduced rest-activity amplitude, increased sleep-timing variability, or abnormal light exposure, which may require circadian-targeted adjunctive treatments. It suggests a phenotyping framework combining sleep diaries, actigraphy, light exposure, DLMO, and core body temperature to distinguish CRSWD-dominant insomnia, insomnia with circadian modifiers, and comorbid insomnia and CRSWD. CBT-I remains first-line, with fixed wake time, morning light, evening light restriction, timed low-dose melatonin, and scheduled activity as candidate adjunctive modules for future phenotype-stratified trials.
Ultra-trail endurance racing causes objective sleep disruptions lasting up to four nights post-race, despite only modest subjective sleep complaints.
In a field study of 18 ultra-trail runners, actigraphy revealed significant objective sleep changes including reduced sleep efficiency, longer nocturnal wake time, increased awakenings, and increased wake after sleep onset, persisting up to four nights after the race. Subjective sleep alterations were modest, mainly later wake-up time and reduced sleep quality on the night following the race.
Zolpidem is associated with a high likelihood of neuropsychiatric adverse effects, including hallucinations, complex sleep-related behaviors, and amnesia, particularly in women, the elderly, psychiatric patients, and those on polypharmacy.
This narrative review found that zolpidem is commonly linked to serious neuropsychiatric adverse effects such as hallucinations, perceptual disturbances, and complex sleep behaviors (e.g., sleep-driving, sleep-eating), especially at high doses and in patients with psychiatric comorbidities. These events can lead to severe personal injury and litigation, and are often unnoticed by the patient.
Visual attention to emotional faces in children shows region-specific modulation, with prioritization of the eye region for angry expressions and increased attention to the mouth for happy and surprised expressions.
In a study of 20 neurotypical children aged 8-12 years, eye-tracking revealed that visual attention to emotional faces is characterized by preferential processing of the eye region, especially for angry expressions, while happy and surprised expressions increase attention to the mouth. Observer sex, stimulus sex, and stimulus race/ethnicity modulated region-specific attention, but global saccadic dynamics remained stable across conditions.
Melatonin supplementation may influence the developing sleep system in pediatric populations.
The paper reviews the role of melatonin in the developing sleep system, focusing on its effects on sleep regulation in children and adolescents. It discusses the potential benefits and risks of melatonin use in this population, though specific quantitative outcomes are not provided in the abstract.
Sleep disturbance in atopic dermatitis is not merely a secondary symptom of pruritus but a complex disease domain associated with higher inflammatory activity, sleep fragmentation, impaired quality of life, daytime fatigue, and anxiety or depressive symptoms, and a bidirectional relationship exists where poor sleep may exacerbate dermatitis.
This narrative review synthesizes evidence that sleep disturbance in atopic dermatitis is a complex disease domain, not just a secondary symptom of itch. It supports a bidirectional model where active dermatitis impairs sleep, and insufficient or fragmented sleep may impair barrier repair, increase transepidermal water loss, and alter neuroimmune itch signaling, potentially amplifying cutaneous inflammation. The review concludes that sleep should be assessed as a core treatment outcome and persistent sleep disruption should be interpreted as a marker of undercontrolled disease.
Ultrasound-guided prolotherapy with adjunctive nutritional and metabolic support may lead to rapid radiographic improvement in large multilobulated shoulder calcific tendinitis
A 49-year-old man with acute severe shoulder pain (10/10 VAS) and a large 3 cm multilobulated calcific deposit received ultrasound-guided prolotherapy (10% dextrose with 0.2% lidocaine) plus adjunctive nutritional and metabolic support (vitamin C, vitamin D, magnesium, MSM, L-arginine). At two weeks, pain improved to 2/10, range of motion normalized, and radiographs showed near-complete resorption of the calcific deposit.
General health dysfunction is highly prevalent among medical residents at Tehran University of Medical Sciences
A cross-sectional study of 349 residents at TUMS in 2016 found that 54.7% (95% CI, 49.4-59.8) exhibited general health dysfunction as measured by the GHQ. The prevalence of anxiety was 57.6%, depression 51.5%, somatic symptoms 44.1%, and social dysfunction 23.8%.
Shared decision-making platforms can optimize oxybate therapy selection and outcomes in narcolepsy patients
The review suggests that involving patients in decision-making through shared decision-making (SDM) platforms can be effective for optimizing oxybate therapy in narcolepsy. It highlights the availability of three oxybate formulations (OXB, LXB, SO-ER) and the need for tailored treatment. No quantitative outcomes or effect sizes are reported.
A composite readiness index (4-dRI) decreases by approximately 30% at 24 hours post-match in youth rugby players
The study found that a composite readiness index (4-dRI), integrating subjective measures of fatigue, mood, sleep quality, and muscle soreness, decreased by about 30% at 24 hours after a match (p < 0.001). Higher GPS-derived match loads were associated with lower readiness on the day after the match. The Adductor Squeeze Test showed moderate associations with the 4-dRI, while the Sit-and-Reach Test was less responsive.
The DREAMS framework operationalizes the six pillars of lifestyle medicine into an integrative, memorable acronym for clinical practice, education, research, and community outreach.
The paper introduces the DREAMS framework (Diet and Nutrition, Relationships and Social Connectedness, Exercise and Physical Activity, Avoidance of Harmful Substances, Mental Wellbeing and Stress Management, and Sleep Optimization) as a practical and scalable approach to unify and apply the six pillars of lifestyle medicine. The framework aims to enhance recall, support education, and facilitate delivery of multimodal lifestyle interventions across diverse settings.
Obstructive sleep apnea is associated with disturbances in nutrition-related biochemical markers among eutrophic adults
In eutrophic adults, moderate-to-severe OSA was linked to higher VLDL and triglyceride levels, and zinc levels differed across OSA severity groups. Higher AHI was independently associated with higher VLDL and triglycerides and lower magnesium after full adjustment, with sex-specific patterns.
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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