1246 sleep evidence claims,
each scored for scientific confidence
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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 claimsLonger 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).
Healthy plant-based diets improve sleep quality, while unhealthy plant-based diets worsen it in adults
In a cross-sectional study of 5260 adults, higher adherence to healthy plant-based diets (hPDI) and pro-vegetarian diets (PVDI) was associated with lower PSQI scores and a 12% reduction in odds of poor sleep quality. Conversely, higher overall plant-based diet (oPDI) and unhealthy plant-based diet (uPDI) scores were linked to higher PSQI scores and increased odds of poor sleep. Mediation analyses indicated that the beneficial effects were partly mediated by lower BMI, while the harmful effects were mediated by greater depression and less physical exercise.
Better access to destinations and services is associated with higher adherence to sleep guidelines among schoolchildren in regional and remote areas
Among Australian schoolchildren aged 10-12 living in regional and remote areas, better parent-reported access to destinations and services was associated with 48% higher odds of meeting sleep guidelines (OR = 1.48; 95% CI: 1.14, 1.92). No significant associations were found for children in major cities. Overall, only 10.1% of participants met all 24-hour movement guidelines.
Insomnia severity is negatively associated with life satisfaction and positively associated with psychological distress in adults from Mediterranean and neighbouring countries.
In a cross-sectional survey of 4010 adults, higher insomnia severity was the strongest negative correlate of life satisfaction (β = -0.19) and the strongest positive correlate of depression, anxiety, and stress (β ≈ 0.43-0.47). These associations were consistent across all psychological outcomes, suggesting sleep-related variables are key correlates of mental well-being.
Transportation-related physical activity is associated with lower odds of sleep disorders, while occupation-related physical activity is associated with higher odds in U.S. adults
In a cross-sectional study of 25,732 U.S. adults from NHANES 2007-2018, transportation-related physical activity (TPA) was associated with 21% lower odds of sleep disorders (OR 0.79, 95% CI 0.67-0.93), while occupation-related physical activity (OPA) was associated with 15% higher odds (OR 1.15, 95% CI 1.02-1.30). Total physical activity and leisure-time physical activity showed no significant associations with sleep disorders.
Higher Mediterranean diet adherence and lower screen time are associated with reduced perceived stress in adolescents, with Mediterranean diet adherence partially mediating the screen time-stress association.
In a cross-sectional study of 1229 adolescents (mean age 13.45 ± 1.97 years), higher Mediterranean diet adherence (MDA) and lower screen time (ST) were significantly associated with reduced perceived stress. Mediation analysis showed that MDA partially mediated the association between ST and stress, accounting for 10.12% of the total effect (indirect effect = 0.025, 95% CI: 0.005, 0.054).
Probiotics containing L. brevis KABP052 increase circulating estrogens in postmenopausal women
A 12-week intervention with probiotics containing L. brevis KABP052 increased circulating estrogen levels by up to 26% in postmenopausal women, suggesting gut microbiome modulation can enhance endogenous estrogen activity. This provides a non-pharmacological strategy for managing estrogen decline.
Novel home-testing devices for diagnosing obstructive sleep apnoea hypopnoea syndrome are a cost-effective alternative to oximetry in adults, but their cost-effectiveness compared to respiratory polygraphy is uncertain.
A systematic review and economic evaluation found that in adults, novel home-testing devices for obstructive sleep apnoea hypopnoea syndrome had generally high sensitivity (80-100%) but variable specificity (25-100%). In the base-case economic analysis, all six novel devices were less costly than respiratory polygraphy but slightly less effective, while compared to oximetry they were more costly and more effective with incremental costs below £10,000 per quality-adjusted life-year gained.
Prediction models for psychological distress in patients with malignant tumors show high reported performance but lack external validation and have high risk of bias
This scoping review of 13 studies and 26 prediction models found that models using XGBoost, Random Forests, and Artificial Neural Networks reported high performance (AUCs 0.673-1.000, sensitivities 0.518-0.968, specificities 0.651-1.000). However, all studies had high risk of bias, none underwent external validation, and performance is likely inflated due to small sample sizes and low events per variable.
Adequate calcium intake and calcium-rich foods are modifiable contributors to skeletal accrual in children and adolescents.
The review finds that evidence is strongest for adequate calcium intake and calcium-rich foods as modifiable contributors to peak bone mass accrual in youth. Milk intake is best interpreted as a practical marker of calcium-rich dietary patterns rather than the only route to calcium adequacy.
B-group vitamin deficiencies increase neuronal excitability and interfere with sleep
The review states that B-group vitamins (B6, B12, folate) are cofactors in serotonin and GABA synthesis, and their deficiency increases neuronal excitability and disrupts sleep. No specific effect sizes or quantitative data are provided.
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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