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).
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.
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.
Evidence Explorer
1000 claimsZinc intake is positively associated with deep sleep duration in night-shift medical residents
In a cross-sectional study of 50 medical residents, zinc intake was positively correlated with deep sleep duration (r = 0.434, p = 0.010). This suggests that higher zinc consumption may be linked to increased deep sleep in this population.
Occupational and environmental exposure to inorganic dust during military service is associated with increased risk of sarcoidosis among U.S. Veterans.
In a retrospective nested case-control study of 3,019,636 U.S. Veterans with at least one military occupational code, inorganic dust exposure was associated with a modestly increased risk of sarcoidosis (conditional odds ratio [cOR] 1.08; 95% CI 1.003-1.170). The attributable fraction among the exposed was 7.6%, and the association was stronger when using a modified job exposure matrix (cOR 1.15; 95% CI 1.05-1.27) and when restricted to post-9/11 Veterans (cOR 1.25; 95% CI 1.07-1.47).
Higher body mass index, waist circumference, and body fat percentage are associated with greater somatic symptom severity in perimenopausal women
In a cross-sectional study of 112 Irish perimenopausal women, higher BMI, waist circumference, and body fat percentage were significantly correlated with overall menopausal symptom severity, but after adjusting for confounders, these body composition measures predicted only somatic symptoms (e.g., hot flushes, sleep problems, joint pain). No significant associations were found with psychological or urogenital symptoms. Median BMI was 28.3 kg/m², mean body fat percentage was 34.9%, and median MRS score was 15.0.
Seed cycling capsules with chasteberry reduce PMS symptom severity and frequency over two menstrual cycles
In a single-arm trial, 40 women using Two Moons Seed Cycling Capsules (ZEST and ZEN) showed significant improvements in Menstrual Symptom Questionnaire (MSQ) scores, Numerical Pain Rating Scale (NPRS) scores for cramping, and a 73.86% decrease in sick days due to menstrual issues by the end of Cycle 2. All nine PMS-related symptom parameters improved, including digestive upset, breast tenderness, and productivity interference. Participant satisfaction was high, with 71.79% reporting improved premenstrual/menstrual pain.
Polysomnographic parameters, particularly sleep latency and arousal index, are sensitive early markers of neurocognitive dysfunction following cardiac surgery, and perioperative Citicoline mitigates neurocognitive decline and stabilizes sleep-wake cycles.
In a prospective study of 104 cardiac surgery patients, acute postoperative neurological complications occurred in 35.6% (n=37) on Day 3, and PSG alterations (increased sleep latency, elevated arousal index) on Day 10 correlated with cognitive impairment. In patients with POCD, Citicoline (Group I) showed significant recovery in MoCA scores and faster stabilization of sleep parameters by Day 30 compared to controls (p=0.0016).
Replacing sedentary time or sleep with light physical activity is associated with lower perceived stress in older adults
In a cross-sectional study of 3,892 older adults (60+ years) from the 2015 China Health and Nutrition Survey, compositional analysis showed that the 24-hour movement behavior composition was significantly associated with perceived stress. Reallocating 30 minutes of sleep or sedentary behavior to light physical activity was associated with the largest decreases in perceived stress (Δ = -0.319 and -0.384, respectively; p < 0.001), with benefits starting at 5 minutes and increasing with duration.
Frequent forest walking is associated with higher daily happiness, ikigai, and enjoyment of daily life in a Japanese general population
In a cross-sectional study of 3472 Japanese adults, those who went forest walking at least once per month had significantly higher odds of frequent happiness (aOR=1.72), higher degree of happiness (aOR=1.54), having ikigai (aOR=1.65), and enjoying daily life (aOR=2.38) compared to those who rarely forest walked. The findings suggest that occasional forest bathing may be linked to improved well-being and quality of life.
Elevated fasting plasma succinate is associated with higher resting heart rate in young sedentary adults
In a cross-sectional analysis of 85 young sedentary adults, higher fasting plasma succinate concentrations were modestly associated with increased resting heart rate (β=0.213, R²=0.074, P=0.046), independent of sex and BMI. Participants with succinate above the cohort median had a resting heart rate about 4 bpm higher than those below the median (95% CI: +0.1 to +8.3, P=0.045). No significant associations were found with heart rate variability parameters.
Physical exercise is associated with better sleep quality among college students, mediated by mobile phone addiction tendency and moderated by psychological resilience.
In a sample of 1,583 college students, physical exercise was significantly negatively associated with sleep quality (β = -0.19, p < 0.001), indicating better sleep quality with more exercise. The relationship was partially mediated by mobile phone addiction tendency (indirect effect = -0.03, 95% CI [-0.04, -0.02]), and psychological resilience moderated the first stage of this mediation, with exercise linked to reduced mobile phone addiction only among students with moderate to high resilience.
An actigraphy-based nap detection algorithm reliably identifies nap-based phenotypes that differentiate individuals with narcolepsy type 1 from healthy controls, and demonstrates that an orexin receptor 2-selective agonist reduces napping to normative levels.
The study developed and validated an actigraphy-based nap detection algorithm with high specificity (93.2%) and accuracy (F1 Area: 83.9%). Applying the algorithm, participants with narcolepsy type 1 had 12.8 fewer nap-free days over 28 days and slept 34 minutes more during the day than controls; treatment with oveporexton (TAK-861) increased nap-free days by 6.1-11.9 and reduced daytime sleep by 12-33 minutes versus baseline.
Physical activity improves executive function in college students through sequential reduction of anxiety and improvement of sleep quality
In a cross-sectional study of 2,033 Chinese college students, physical activity positively predicted executive function, with a direct effect accounting for 49.53% of the total variance. Three mediating pathways were identified: anxiety reduction (31.78%), sleep quality enhancement (14.02%), and a sequential chain of anxiety reduction leading to better sleep quality (4.67%). All mediating effects were statistically significant based on bootstrap confidence intervals.
Probiotics may improve subjective sleep outcomes in individuals with insomnia and sleep disturbances via gut-brain axis modulation
This narrative review synthesizes mechanistic and clinical evidence suggesting probiotics can regulate sleep through gut-brain axis pathways, including immune-inflammatory modulation, HPA axis regulation, neuroactive metabolites, and vagal signaling. Clinical studies show small and diverse impacts on sleep outcomes, with improvements more frequently reported in subjective sleep assessments than objective tests. The review does not identify specific strains or dosages due to heterogeneity in included studies.
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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