1155 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
Post-stroke sleep disturbance/insomnia is associated with female sex, anxiety, depression, and heart disease in stroke survivors
This meta-analysis of 13 studies (6,109 stroke survivors) found that female patients and those with anxiety, depression, or heart disease had significantly higher odds of post-stroke sleep disturbance/insomnia. Sleep disturbance/insomnia was more pronounced during follow-up beyond 3 months post-stroke.
Baduanjin exercise improves sleep quality in older adults
A systematic review and meta-analysis of 18 randomized controlled trials with 1,527 participants found that Baduanjin significantly improved sleep quality (MD = -2.81, 95% CI: -3.38 to -2.24, p < 0.001). The intervention also reduced depressive symptoms and improved quality of life, body composition, and handgrip strength.
DISCOVER, a brief CBT-based self-referral workshop, improves depression and anxiety outcomes in adolescents with clinical-level depression at 12 and 18 months follow-up.
In a secondary analysis of the BESST cluster RCT, adolescents with clinical-level depression who received DISCOVER had significantly higher odds of achieving normal-range symptoms at 12 months (RRR=3.12, 95% CI: 1.48-15.97, p=0.006) and 18 months (RRR=2.63, 95% CI: 1.11-6.24, p=0.029) compared to treatment-as-usual. Small-to-moderate effects were maintained for depression (d=0.44 at 12 months, d=0.30 at 18 months) and anxiety (d=0.38 at 12 months, d=0.30 at 18 months).
Correction notice for the article on Baduanjin exercise effects on sleep quality, depressive symptoms, quality of life, and body composition in older adults.
This paper is a correction notice for a previously published systematic review and meta-analysis (DOI: 10.3389/fpubh.2026.1882039). It does not present new findings but corrects errors in the original article. The original article reported that Baduanjin exercise improved sleep quality, depressive symptoms, quality of life, and body composition in older adults.
Testosterone therapy randomized controlled trials exhibit suboptimal reporting of adverse events, including polycythemia, gynecomastia, major adverse cardiovascular events, and obstructive sleep apnea
A critical analysis of 30 testosterone therapy (TTh) randomized controlled trials found highly heterogeneous and suboptimal reporting of adverse events. Only 83% measured hematocrit levels, 23% reported baseline values, 17% reported gynecomastia, 20% reported MACE, and 33% mentioned OSA, with few reporting incidence rates. This underscores the need for standardization in TTh trials.
Mirogabalin is non-inferior or superior to pregabalin in reducing pain in Asian patients with fibromyalgia
This is a protocol for a prospective, multicentre, randomised, open-label, blinded endpoint (PROBE) trial comparing mirogabalin with pregabalin in 674 adult fibromyalgia patients with moderate-to-severe pain. The primary outcome is the proportion of patients achieving at least 50% pain reduction at 12 weeks. The study aims to provide evidence on mirogabalin's efficacy and safety in an Asian fibromyalgia population, where direct comparisons are lacking.
Evidence Explorer
318 claimsPerioperative sub-anesthetic esketamine reduces postoperative depression and anxiety and improves sleep quality in acoustic neuroma patients.
In a randomized clinical trial of 77 patients undergoing acoustic neuroma surgery, esketamine significantly reduced the incidence of depression on postoperative day 1 (7.7% vs 31.6%, RR 0.24, 95% CI 0.08-0.80, p=0.008) and day 3 (0.0% vs 15.8%, p=0.031) compared to placebo. Anxiety and sleep disturbances were also significantly reduced, but no significant effects on immune function or pain were observed.
Mild hyperbaric oxygen therapy improves sleep quality and cognitive performance in healthy young adults at high altitude
In a randomized controlled trial of 60 healthy young males residing at 4300 m for at least six months, 5 days of mild hyperbaric oxygen therapy (mHBOT) significantly reduced PSQI scores compared to control (adjusted mean difference = -1.08, 95% CI: -1.76 to -0.46, p = 0.003). The mHBOT group also showed significantly higher accuracy on a working memory task and altered brain activation patterns in the superior temporal gyrus, suggesting improved neurocognitive efficiency.
LLM-driven coaching prompts grounded in the Transtheoretical Model of Change increase daily step count compared to generic prompts in adults at risk for cardiovascular disease.
This study will test whether personalized text-based coaching prompts generated by a large language model (LLM) increase daily step count more than generic prompts. The primary endpoint is change in daily step count over each intervention week in a randomized crossover trial with 15,000 adults across the US and UK. Recruitment began in March 2026 and is ongoing.
Stapokibart improves quality of life, including sleep, in patients with chronic rhinosinusitis with nasal polyps
In a post hoc analysis of the phase 3 CROWNS-2 study, stapokibart significantly improved SNOT-22 domain scores for nasal, ear/facial, sleep, and emotion compared to placebo during the 24-week double-blind period. These improvements were maintained or further improved during the open-label extension and safety follow-up periods, indicating sustained clinical benefit.
PhYoMind intervention (physiotherapy-integrated yoga and mindfulness) plus home exercise improves disease impact and functional impairment in fibromyalgia syndrome compared to home exercise alone
This protocol describes an 8-week randomized controlled trial (n=40) comparing PhYoMind (physiotherapy, yoga, and mindfulness) plus home exercise versus home exercise alone in individuals with fibromyalgia syndrome. The primary outcome is the Fibromyalgia Impact Questionnaire total score, with secondary outcomes including sleep quality, pain, fatigue, and autonomic function. The study is powered at 80% with an effect size of Cohen's f=0.675.
Fenavari (combined standardized extract of fenugreek and shatavari) significantly reduces menopausal symptoms and improves sleep quality in women aged 40-60 years
In a randomized, double-blind, placebo-controlled trial, 138 women with menopausal symptoms received Fenavari 300 mg, Fenavari 500 mg, or placebo daily for 84 days. Both doses significantly reduced Menopause Rating Scale (MRS) total scores from Day 14 onward, with the 500 mg dose showing greater effects (MRS change: -10.40 vs -8.26 for 300 mg vs -4.09 for placebo). Significant improvements were also observed in sleep quality, anxiety, mood, and hormonal parameters (increased estradiol, decreased FSH).
Melatonin is more effective than olanzapine in improving sleep quality in cancer patients with insomnia, with a superior adverse effect profile.
In a prospective, double-blind, randomized trial of 60 advanced cancer patients with insomnia, both oral melatonin (3 mg/day) and oral olanzapine (5 mg/day) significantly improved sleep parameters over four weeks (p < 0.001). Melatonin showed statistically significant superiority over olanzapine in PSQI scores at week four and overall AIS scores across all time points, and had a more favorable adverse effect profile (olanzapine was associated with somnolence, akathisia, and weight gain).
WeChat public-account intervention based on the IMB model reduces internet addiction and increases sleep duration in college students
A 6-week WeChat-based IMB intervention significantly reduced internet addiction (adjusted mean change -4.531, 95% CI -7.281 to -1.781; P=.001) and increased sleep duration (odds ratio 2.186, 95% CI 1.142-4.183; P=.02) in college students aged 18-24 with internet addiction. The intervention also improved motivation and behavioral skills, with effects varying by addiction severity.
Heat exposure induces diurnal differences in renal responses, with daytime heat affecting glomerular filtration markers and nighttime heat elevating early kidney stress biomarkers.
In a randomized crossover trial, 41 healthy adults exposed to 8 hours of heat showed distinct renal biomarker changes depending on time of day. Daytime heat increased serum creatinine by 7.67% and cystatin C by 3.05%, while nighttime heat increased urinary IGFBP-7 by 58.40%, KIM-1 by 47.25%, and TIMP-2 by 51.88%. Sleep-related parameters partially mediated nighttime heat effects on renal responses.
Intraoperative dexmedetomidine reduces postoperative sleep disturbance in older adults undergoing major abdominal surgery
In a randomized, double-blind, placebo-controlled trial of 203 older adults (median age 71 years) undergoing major abdominal surgery, intraoperative dexmedetomidine infusion significantly reduced the relative risk of first-night postoperative sleep disturbance by 70-80% compared to normal saline. The incidence of first-night PSD was 65.7% in the saline group, 20.6% in the low-dose group (RR 0.31, 95% CI 0.19-0.50, NNT 2.2), and 11.8% in the high-dose group (RR 0.18, 95% CI 0.09-0.34, NNT 1.8).
Adding a qigong (Baduanjin) intervention to standard prenatal care and lifestyle education reduces the rate of caesarean section in pregnant women.
This multicenter RCT protocol aims to evaluate whether a pregnancy-adapted qigong (Baduanjin) program, added to routine lifestyle intervention, reduces the caesarean section rate. The study plans to enroll 1062 women with singleton pregnancies at 11-13+6 weeks gestation across 11 Chinese institutions. The primary outcome is caesarean section rate, with secondary outcomes including obstetric complications, neonatal indicators, gestational weight gain, and mental health/sleep measures.
Early ultrasound-guided thoracic paravertebral block reduces postherpetic neuralgia incidence in acute herpes zoster patients
In a randomized clinical trial of 100 patients with acute thoracic herpes zoster, adding ultrasound-guided thoracic paravertebral block (TPVB) with bupivacaine and methylprednisolone to standard therapy significantly reduced the incidence of postherpetic neuralgia at 90 days (16% vs. 34%, P=0.037). The TPVB group also showed improved pain scores, quality of life, sleep quality, and functional disability at 3 and 6 months.
Newest Studies
All →Efficacy and safety of mirogabalin in patients with fibromyalgia: protocol for a multicentre, Prospective, Randomised, Open-label, Blinded Endpoint (PROBE) study.
BMJ open, 2026 · observational
Essential Oil-herbal Sachet Intervention for Sleep Quality and Anxiety in Maintenance Hemodialysis: A Single-center Randomized Trial.
Journal of visualized experiments : JoVE, 2026 · observational
The Association Between Physical Exercise and Sleep Quality Among Junior Middle School Students: The Mediating Role of Social Support and the Moderating Role of Mindfulness.
The Journal of genetic psychology, 2026 · observational
The relation between physical activity and cardiac autonomic dysfunction in patients with chronic obstructive pulmonary disease.
PloS one, 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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