1246 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).
The Quarter-of-an-Hour-Rule (QHR) improves self-reported sleep onset latency, wake after sleep onset, and sleep efficiency in adults with chronic insomnia
In a randomized controlled trial, 44 adults with chronic insomnia were assigned to QHR implemented out of bed, QHR implemented in bed, or a self-monitoring control. Both QHR groups showed significant reductions in self-reported sleep onset latency and wake after sleep onset, and improvements in sleep efficiency (approximately 14% improvement) compared to no change in the control group. Polysomnography-defined sleep outcomes did not improve, but subjective-objective sleep discrepancy in sleep efficiency reduced following both interventions.
Intravenous esketamine 0.3 mg/kg during anesthesia induction improves early postoperative sleep quality in female patients undergoing laparoscopic surgery
In a randomized controlled trial of 98 female patients undergoing laparoscopic surgery, those who received esketamine 0.3 mg/kg during anesthesia induction had significantly lower Pittsburgh Sleep Quality Index (PSQI) scores on postoperative days 1 and 3 compared to controls (P<0.05). The esketamine group also had reduced intraoperative sufentanil consumption, lower VAS pain scores at 6 and 24 hours, and a lower 24-hour rescue analgesia rate, with no significant differences in adverse events or recovery times.
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 claimsWork-influenced circadian disruption is associated with cardiometabolic disease risk indicators but not microbiome composition in nurses
In a cohort of 75 Philadelphia nurses, circadian rhythm disruption (CRD) was associated with higher cardiometabolic risk indicators such as hs-CRP, triglycerides, and blood pressure, and with unfavorable work environment factors (e.g., less break time, fewer staff/resources). However, CRD variables were not significantly associated with gut microbiome profiles. Lower exercise, higher exhaustion, less mealtime, and night shifts were specific CRD-related factors linked to elevated risk markers.
Postoperative sleep disturbance is highly prevalent (89.5%) and is associated with increased opioid consumption and prolonged hospital length of stay.
In a prospective cohort of 143 adult surgical patients, 89.5% experienced poor sleep quality on the first postoperative morning. Poor sleepers had significantly higher 24-hour opioid consumption (r=0.41, P<0.001) and longer median hospital stay (4 days vs 3 days, P=0.018).
Cannabis-based medicinal products are associated with sustained improvements in pain, health-related quality of life, sleep, and anxiety in patients with endometriosis at 24 months
In a 2-year prospective observational study of 101 patients with endometriosis, cannabis-based medicinal products (CBMPs) were associated with significant improvements in pain severity, pain interference, quality of life, sleep, and anxiety at all follow-up points (1, 3, 6, 12, 18, 24 months; p<0.001). Mean prescribed oral morphine equivalents decreased from 19.9 mg/day at baseline to 14.8 mg/day at 24 months. Adverse events were mostly mild, with fatigue (15.8%), lethargy (14.9%), and headache (12.9%) being most common.
Place-based ecological restoration improves self-rated health in Chinese residents
China's national ecological restoration pilot was associated with a 0.1697-point increase in self-rated health on a five-point scale, compared to non-exposed areas. The effect was robust across multiple sensitivity analyses and operated through environmental, economic, and psychosocial pathways.
A nomogram integrating HbA1c, sleep quality, social support, and vision-related quality of life predicts depression risk in patients with type 2 diabetic retinopathy
This cross-sectional study of 490 diabetic retinopathy patients found that a nomogram combining four predictors (HbA1c, PSQI score, SSRS score, and VRQoL score) achieved excellent discrimination for depression risk (AUC=0.918 in training, 0.867 in internal validation, 0.875 in temporal validation). The prevalence of depressive symptoms was 29.18%. The nomogram can aid early screening of high-risk individuals.
A healthy lifestyle, particularly regular physical activity and low sedentary behavior, is associated with reduced all-cause and cardiovascular disease mortality in individuals with cardiovascular-kidney-metabolic syndrome.
In two prospective cohorts (UK Biobank and NHANES), higher healthy lifestyle scores were associated with significantly lower risks of all-cause and CVD mortality. For example, in UK Biobank, each unit increase in lifestyle score was linked to a 19% lower all-cause mortality risk (HR 0.81) and an 18% lower CVD mortality risk (HR 0.82). The associations were stronger in early stages of CKM syndrome.
Better sleep is associated with reduced post-concussion symptoms in children and adolescents
In a prospective longitudinal cohort of 2,991 children with concussion, sleep quality improved significantly over 12 weeks (mean sleep score from 76.3 at week 1 to 89 at week 12). Better sleep was significantly associated with reduced global and physical symptoms early in recovery, and with reduced cognitive and emotional symptoms throughout recovery.
Short sleep and physical inactivity are independently and jointly associated with prevalent cardiovascular disease in US adults
In a cross-sectional study of 1,577,591 US adults, short sleep (OR 1.26, 95% CI 1.22-1.30) and long sleep (OR 1.17, 95% CI 1.13-1.21) were independently associated with prevalent cardiovascular disease, as was physical inactivity (OR 1.11, 95% CI 1.09-1.14). The joint effect of short sleep and inactivity conferred the highest risk (OR 1.38, 95% CI 1.31-1.44), with no significant additive interaction (RERI -0.03, 95% CI -0.11 to 0.06), suggesting independent, additive risks.
Advanced CKM stage is associated with worse cardiovascular health and early arterial injury in young adults
In the FF-CHAYA study of 1283 young adults (mean age 22.9 years), more advanced CKM stages (1-3) were associated with significantly lower Life's Essential 8 scores and higher carotid intima-media thickness (a marker of early arterial injury) compared to Stage 0. For example, mean-maximum carotid intima-media thickness was 0.014 mm higher for Stage 1, 0.020 mm higher for Stage 2, and 0.100 mm higher for Stage 3 compared to Stage 0.
Higher sleep variability is associated with poorer memory trajectories over time in middle-aged and older adults
In the ALBION study of 184 adults (mean age 65, 65% women), time-varying analyses showed that sleep variability had robust non-linear associations with poorer memory trajectories over a 1.5-year follow-up, remaining significant after FDR correction. Cross-sectionally, more nightly awakenings were associated with poor memory and attention speed. The findings suggest that objective indicators of sleep continuity, particularly sleep variability, are most consistently related to domain-specific cognitive outcomes, with strongest evidence for memory decline over time.
Early glucose peak time during OGTT is a stronger biomarker of metabolic health than glucose curve morphology in normoglycemic adults
In normoglycemic adults, an early glucose peak (≤30 min) during a 3-hour OGTT was associated with lower post-prandial glucose, lower 3-hour insulin AUC, lower 2-hour FFA AUC, lower respiratory quotient, lower body fat, and higher energy expenditure compared to a late peak (>30 min). Biphasic glucose curves showed lower post-prandial glucose but no differences in insulin sensitivity or other metabolic measures versus monophasic curves. Glucose peak time demonstrated a stronger discriminative index of metabolic health than curve morphology.
Advanced age, living alone, unemployment, depression, and physical frailty are associated with social frailty in older adults with type 2 diabetes.
In a cross-sectional study of 334 older adults with type 2 diabetes, the prevalence of social frailty was 26.3%. Logistic regression identified age 70-79 years, age ≥80 years, living alone, unemployment, physical frailty, and depression as statistically significant factors associated with social frailty.
Newest Studies
All →Esketamine during anesthesia induction improves early postoperative sleep quality in female patients undergoing laparoscopic surgery: A randomized trial.
Pakistan journal of medical sciences, 2026 · rct
Efficacy of the 'Quarter-of-an-Hour-Rule' Single Instruction Derived from Stimulus Control Therapy for Insomnia: A Pragmatic Open-Label, Randomized Controlled Trial.
Behavioral sleep medicine, 2026 · rct
Long-term weight maintenance after a low-carbohydrate diet: a real-world retrospective cohort study.
European journal of clinical nutrition, 2026 · observational
Sama Vritti Pranayama breathing exercise on sleep disturbance and fatigue among hemodialysis patients: A quasi-experimental study.
Caspian journal of internal medicine, 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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