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 claimsLater eating timing is associated with lower diet quality in preschool children, with chronotype as an effect modifier
In 656 Finnish preschool children, longer morning latency, later eating midpoint, and later last eating occasion were associated with lower diet quality scores. Chronotype-stratified analyses showed that longer evening latency was inversely associated with diet quality only in early chronotypes, while later eating midpoint and last eating occasion were inversely associated in intermediate and late chronotypes, but not early.
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.
Greater sleep latency is associated with worse inhibitory control in pediatric ALL survivors
In a pilot study of 23 children aged 8-12 who were >6 months post-treatment for acute lymphoblastic leukemia, greater objectively measured sleep latency was associated with worse inhibitory control (r = -0.42, p = 0.046). Total sleep time was positively associated with inhibitory control and attention. The study demonstrated feasibility and acceptability of home EEG-based sleep monitoring in this population.
Electronic device use, sleep habits, and commuting patterns are associated with neck pain in Chinese adults
This multicentre cross-sectional study of 6,969 Chinese adults found that computer use for work ≥2 hours/day (OR=1.39), smartphone use for work ≥3 hours/day (OR=1.21), smartphone screen below eye level (OR=1.16), and firm mattress (OR=1.19) were associated with increased odds of neck pain. Sleeping ≥7 hours/day (OR=0.79), supine sleeping (OR=0.87), and walking as primary transportation (OR=0.80) were associated with decreased odds.
Electricity loadshedding is associated with poorer self-reported sleep, studying habits, and grades in South African university students
In a cross-sectional survey of 1124 South African university students during 2023, 73% reported that loadshedding affected their sleep, with 80% of those reporting worse sleep. Access to alternative power was associated with nearly 60% reduced odds of worse sleep (OR=0.43, 95% CI: 0.32-0.56). Students with worse sleep more often reported a drop in grades (59% vs. 38%, P=0.015).
Regular interactive gaming improves psychomotor speed and spatial reasoning in adolescent gamers, independent of sleep quality, but dietary caloric intake poses greater metabolic risks than gaming behavior.
In a comparative cross-sectional study of 200 male adolescents, gamers (≥5 hours/week) showed faster auditory, visual, and aim reaction times (P < 0.001) and better spatial quotient (P = 0.001) compared to non-gamers. The benefit on visual reaction time persisted after adjusting for sleep quality (PSQI), but skinfold thickness was more strongly associated with caloric intake (η² = 0.19) than gaming status (P = 0.035).
Poorer subjective sleep quality is associated with greater glycemic variability in nondiabetic African American pregnant women
In a secondary analysis of 55 nondiabetic African American pregnant women (16-22 weeks gestation), poorer subjective sleep quality (measured by PSQI) was significantly associated with higher glucose SD (B = 0.42, 95% CI [0.07, 0.76]), higher MAGE (B = 1.10, 95% CI [0.30, 1.91]), and greater CV (B = 0.44, 95% CI [0.12, 0.75]). No objective sleep dimensions (Fitbit Inspire 2) were significantly associated with glycemic outcomes.
Disruptive mealtime behaviors, parent health-related quality of life and family functioning, ABC subscales, and dietary supplements are significantly associated with insomnia symptoms in young children with autism spectrum disorder.
In a sample of 103 children with autism (mean age 5.8 years, 77.7% male), 33% scored ≥22 on the Pediatric Autism Insomnia Rating Scale (PAIRS). After adjusting for confounders, disruptive mealtime behaviors, parent health-related quality of life and family functioning, ABC subscales (especially hyperactivity/noncompliance), and dietary supplements were significantly associated with elevated insomnia symptoms.
Healthy 24-hour movement behavior profiles (high MVPA, low SB, adequate sleep) are associated with better mental health in Chinese school students
This observational study identified distinct 24-hour movement behavior profiles among primary and secondary school students in China. Primary school students with profiles characterized by low sedentary behavior, high MVPA, and long sleep, or consistently high LPA, had significantly lower depression, fewer internalizing problems, and better working memory and inhibition control. Secondary school students with high MVPA and long sleep on weekdays and high MVPA on weekends had significantly lower depression and fewer internalizing problems compared to those with high SB, low LPA, and short sleep.
Problematic smartphone use is associated with poor sleep quality and stress in dental students
In a cross-sectional study of 485 dental students, 54.5% were classified as high-risk smartphone users. High-risk users had significantly shorter sleep onset latency (19.90 vs 24.50 min) and higher frequency of poor subjective sleep quality, sleep disturbance, daytime dysfunction, and elevated stress, anxiety, and depression. Stress scores predicted high-risk smartphone use (OR=1.09, 95% CI: 1.02-1.17), while sleep disturbance was a predictor in domain-specific models but lost significance in the fully adjusted model.
Longer sleep duration and shorter wake bouts are associated with more favorable adipokine profiles in older adults
In older adults from the Baltimore Longitudinal Study of Aging, longer average wake bout length was cross-sectionally associated with lower adiponectin and leptin levels. Longitudinally, longer total sleep time predicted increases in adiponectin, while short sleep duration (<6h) predicted declines. Associations were stronger in females and those with lower central obesity.
Psychotropic medications alter sleep architecture in class-specific ways, with cumulative burden associated with longer REM latency and reduced arousal index.
This retrospective polysomnographic study compared 61 psychotropic medication users to 60 non-users and found that medicated individuals had reduced sleep efficiency (p=.001), prolonged sleep onset and REM latency (p=.001), increased light sleep, and fewer sleep cycles. Multivariable analyses showed antidepressants increased REM latency (p=.001) and periodic limb movements (p=.015), anticonvulsants enhanced slow-wave sleep (p=.013), and antipsychotics reduced arousals (p=.004). A dose-response relationship was observed, with greater psychotropic burden independently associated with longer REM latency (p=.029) and reduced arousal index (p=.001).
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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