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 claimsPoor sleep quality is independently associated with increased odds of neck, upper-back, and knee pain among university employees
In a cross-sectional study of 460 university employees, poor sleep quality was independently associated with increased odds of neck pain (OR=1.13, 95% CI: 1.03-1.24), upper-back pain (OR=2.47, 95% CI: 1.08-5.67), and knee pain (OR=4.28, 95% CI: 1.70-10.80). The study also found high prevalence of musculoskeletal disorders, with low back (65.9%) and neck (65.0%) being most common.
Perampanel monotherapy may offer small additional benefits for sleep architecture compared to levetiracetam in children with SeLECTS, including a lower proportion of N1 sleep and a greater reduction in the number of awakenings.
In a pilot prospective cohort study of 35 children with SeLECTS, perampanel (PER) monotherapy was associated with a significantly lower proportion of N1 sleep (10.15% vs 12.03%, P=0.039) and a greater reduction in the number of awakenings (mean change -2.68 vs 1.13, P=0.036) compared to levetiracetam (LEV) at follow-up. Both drugs were tolerated and achieved short-term seizure control, with no significant differences in subjective sleep quality, daytime sleepiness, or quality of life.
Melatonin (1 mg/day) improves sleep quality and reduces overeating and weight gain in an obese school-aged boy with prenatal diabetes exposure
An 11-year-old boy with obesity born to a mother with type 2 diabetes and severe sleep disturbances was treated with 1 mg/day melatonin. After treatment, parental reports indicated marked improvements in sleep posture and nighttime awakenings, along with reduced overeating episodes and gradual weight reduction, without adverse events. The case suggests melatonin may be a useful adjunct in managing pediatric obesity by optimizing sleep behavior.
Quercetin-curcumin co-supplementation reduces overall symptom burden, fatigue, and pain and improves physical health-related quality of life in adults with mild-to-moderate Long COVID.
In an open-label, single-arm exploratory study, 15 adults with Long COVID received a quercetin-curcumin supplement (65 mg quercetin and 42 mg curcumin per capsule, two capsules twice daily) for 8 weeks alongside standard care. Overall symptom burden decreased significantly from a median C19-YRS score of 50 to 32 (q=0.018), with significant reductions in fatigue (q=0.006) and pain severity/interference (q=0.006), and improved physical health-related QoL (SF-36 PCS, q=0.025).
Meeting 24-hour movement behavior guidelines is associated with lower levels of adiposity in Portuguese children aged 6-10 years
In a cross-sectional study of 910 Portuguese children aged 6-10 years, meeting more 24-hour movement guidelines (MVPA ≥60 min/day, sleep 9-11 h/night, screen time ≤2 h/day) was associated with lower body mass index z-scores, waist circumference, waist-to-height ratio, and percentage body fat. Children meeting all three guidelines had significantly lower adiposity markers, with significant linear trends across the number of guidelines met (0, 1, 2, 3).
Integrated TCM-Western 'Three-Team' co-management improves sleep quality and glycemic control in patients with type 2 diabetes and comorbid sleep disorders.
In a prospective non-randomized controlled study, patients with T2DM and sleep disorders receiving the integrated 'Three-Team' co-management model (endocrinologist, TCM physician, health manager) for 6 months showed significantly greater improvements in PSQI scores (group × time interaction χ²=32.59, P<0.001) and glycemic control (FBG and HbA1c) compared to conventional therapy. At 6 months, PSQI decreased by 2.44 points from baseline in the intervention group, a 2.4-fold greater reduction than controls, with significant between-group differences in FBG and HbA1c observed as early as 3 months.
Extreme heat exposure is associated with increased depressive symptoms among Chinese adolescents
This observational study of Chinese adolescents found that exposure to extreme hot days (HTD) was significantly and positively associated with higher depressive symptom scores. The association remained robust across sensitivity analyses and was more pronounced among rural and male adolescents. Exploratory analyses suggested that shorter sleep duration, reduced physical exercise, and lower self-rated health may mediate this association.
Higher dietary intake of lignans and hydroxycinnamic acids is associated with better sleep quality in Italian adults
In a cohort of 1936 Italian adults, higher dietary intake of lignans and hydroxycinnamic acids was significantly associated with lower odds of inadequate sleep quality, as measured by the Pittsburgh Sleep Quality Index. Specific compounds naringenin, apigenin, and matairesinol also showed inverse associations. The association was stronger in normal-weight individuals, while no significant associations were found in overweight/obese individuals.
Atorvastatin use is associated with decreased sleep efficiency in patients undergoing polysomnography
In a cross-sectional retrospective study of 3754 patients who underwent in-laboratory polysomnography, use of atorvastatin was significantly associated with decreased sleep efficiency (β = -1.95; 95% CI = -3.71 to -0.19; p = 0.030) after adjusting for confounders. Other lipid-lowering agents did not significantly impact sleep measures.
Vasomotor and depressive symptoms are primary correlates of poor sleep quality in postmenopausal women, regardless of breast cancer history
In a cross-sectional study of 102 postmenopausal women (64 with breast cancer, 38 without), global PSQI scores were similar between groups, and 34.3% were classified as poor sleepers. Vasomotor symptoms (β=0.22, P=.004) and depressive symptoms (β=0.45, P<.001) were significant correlates of sleep quality, together with employment and smoking, explaining 54% of variance. Breast cancer survivorship was not associated with sleep quality.
Increasing physical activity is weakly associated with lowering resting heart rate over 6 months in COPD patients not taking beta-blockers
In patients with COPD, increasing daily step count over 6 months was inversely associated with changes in resting heart rate (rs = -0.48), LF/HF ratio (rs = -0.35), and SD2/SD1 ratio (rs = -0.28) in those not taking beta-blockers. Changes in movement intensity during walking were also inversely associated with changes in SD2/SD1 ratio (rs = -0.51). Cross-sectional associations between physical activity and cardiac autonomic function were weak to moderate.
Lower serum ferritin levels are strongly correlated with greater RLS severity in drug-naive patients with idiopathic RLS, even when ferritin is within the normal laboratory range.
In a cross-sectional study of 113 drug-naive idiopathic RLS patients with serum ferritin levels within the normal range (22-322 μg/L), multiple regression analysis identified serum ferritin (p < 0.001) and age (p = 0.001) as independent predictors of symptom severity. A very strong negative correlation was found between ferritin level and RLS severity, suggesting ferritin should be evaluated as a continuous parameter rather than a threshold.
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 · observational
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 · observational
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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