1246 sleep evidence claims,
each scored for scientific confidence
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Representative claims people are checking:
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
Side-by-side comparisons for "[drug] + natural alternative" searches.
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 claimsRepurposed drugs targeting multiple pathophysiological mechanisms may improve therapeutic outcomes in fibromyalgia.
This review discusses repurposed drugs for fibromyalgia, including NMDA receptor antagonists, neurokinin-1 receptor antagonists, GABA system drugs, antiepileptics, antidepressants, opioids, cannabinoids, dopamine receptor agonists, melatonin receptor agonists, and antidiabetics. It emphasizes a multi-target strategy addressing neurochemical alterations, central sensitization, neuroinflammation, oxidative stress, mitochondrial dysfunction, gut microbiota disturbances, and autoimmunity.
Acute sleep deprivation disrupts the tryptophan-serotonin-melatonin axis, with effects differing by mood response, and these changes may influence cognitive outcomes after sleep loss.
In 80 healthy adults, a single night of sleep deprivation significantly decreased tryptophan and melatonin levels overall. Non-responders (based on mood change) showed increased serotonin and decreased melatonin, while responders showed different patterns; changes in serotonin and melatonin correlated with cognitive test performance.
Standardized ashwagandha extracts improve sleep quality in adults with stress-related sleep complaints
Clinical trials with standardized ashwagandha extracts have shown reductions in stress-related biomarkers and improvements in sleep quality. The review notes improvements in sleep parameters, though specific effect sizes are not provided in the abstract.
Lipophilic agents exhibit increased volumes of distribution with risk of accumulation in patients with obesity
The paper reports that excess adiposity induces drug-specific alterations in distribution, with lipophilic agents showing increased volumes of distribution and a consequent risk of accumulation. This finding is based on a review of recent pharmacokinetic data in perioperative patients with obesity.
Worse executive function in Alzheimer's disease patients is associated with more severe impairment in activities of daily living
This study found that Alzheimer's disease patients showed significant deficits in executive control as measured by the stop-signal task and event-related potentials compared to healthy controls. Specifically, Go accuracy and overall accuracy in the AD group were negatively correlated with activities of daily living scores (r = -0.603 and r = -0.624, respectively), indicating that poorer executive function relates to greater ADL impairment.
Osteoarthritis pain severity is weakly related to radiographic severity, and a mechanism-based approach may improve treatment matching and reduce low-value imaging-based care.
This masterclass paper argues that structural/radiographic findings poorly predict OA pain severity, and that OA pain is multidimensional, involving peripheral, central, behavioral, and systemic mechanisms. It proposes a mechanism-based clinical reasoning framework to guide individualized multimodal care, potentially improving treatment matching and reducing reliance on imaging.
Community pharmacists in Saudi Arabia frequently recommend OTC melatonin for insomnia but provide brief consultations, incomplete history taking, limited safety counseling, and rare non-pharmacological advice.
In a cross-sectional study using 251 simulated patient visits across Saudi Arabia, community pharmacists recommended OTC melatonin in 64.5% of cases, but consultations lasted only a median of 1.5 minutes. History taking was incomplete (e.g., sleep patterns inquired in 55.4%, triggers in 51%), safety information was provided in only 4.9% of visits, and non-pharmacological advice was given in just 9.6%.
Lifestyle practices including diets, physical exercise, sleep quality, and cognitive activity can help minimize aging effects on the brain.
The paper reviews evidence that lifestyle factors such as nutrition, exercise, sleep, and cognitive activity may reduce or delay negative effects of brain aging. It emphasizes the role of specific nutrients (lipids, glucose, vitamins, protein, flavonoids) and metabolic regulation in supporting brain health across the lifespan.
Specific nutrients (e.g., magnesium, tryptophan, omega-3 fatty acids) and dietary patterns rich in anti-inflammatory and antioxidant compounds improve sleep outcomes.
This review synthesizes evidence from clinical trials, observational studies, and mechanistic research over the past two decades, indicating that nutrients like magnesium, tryptophan, and omega-3 fatty acids, along with anti-inflammatory dietary patterns, enhance sleep quality. Functional foods such as tart cherry juice and kiwifruit also show potential benefits. The gut microbiome is identified as a significant regulator of sleep physiology, suggesting probiotics and prebiotics as novel interventions.
Melatonin affects sleep outcomes in research
Prescription patterns of sleep medications for critically ill patients: A nationwide retrospective observational cohort study in Japan.. Published in Australian critical care : official journal of the Confederation of Australian Critical Care Nurses (2026). PMID: 42492347.
Gut microbiota-driven metabolic reprogramming, including accumulation of toxic aromatic amino acid catabolites, is a key contributor to Parkinson's disease with REM sleep behavior disorder and idiopathic RBD.
This study found that Parkinson's disease patients with RBD exhibit distinctive metabolic disturbances, including accumulation of gut microbiota-derived toxic aromatic amino acid catabolites, which were also observed in idiopathic RBD patients. Gut microbial dysbiosis in these groups drives a functional shift away from dietary fiber fermentation toward enhanced degradation of protein, aromatic amino acids, glycine, and intestinal mucin glycans, associated with exacerbated oxidative stress, neuroinflammation, and accelerated pathological progression.
Intravenous lidocaine shows heterogeneous analgesic effects in laparoscopic bariatric surgery, with more consistent antiemetic and anti-inflammatory benefits when infusion is limited to the intraoperative period.
The review found that evidence for intravenous lidocaine in laparoscopic bariatric surgery is heterogeneous and depends on dosing strategy, infusion duration, and perioperative context. Its antiemetic and anti-inflammatory effects may be more consistent than its analgesic benefit when infusion is limited to the intraoperative period.
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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