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 claimsThe D178N mutation in the PRNP gene with methionine at codon 129 causes fatal familial insomnia, a prion disease characterized by progressive neurodegeneration and sleep loss.
Fatal familial insomnia (FFI) is a rare genetic prion disease caused by the D178N mutation in the PRNP gene combined with methionine at codon 129. The disease progresses through four stages, from initial insomnia to complete sleep loss and death within approximately 18 months of symptom onset, due to prion protein misfolding and accumulation in the thalamus.
The PSQI demonstrates better psychometric performance as a multidimensional measure, particularly a two-factor structure, than as a single global score in young South African women.
In a large sample of 7182 young women in Soweto, South Africa, the PSQI showed modest internal consistency (α=.57, ω=.57) and poor fit for the one-factor model (CFI=.65, RMSEA=.13), but good fit for the two-factor (CFI=.94, RMSEA=.05) and three-factor (CFI=.94, RMSEA=.06) models. The two-factor model was slightly better and recommended for use in this population.
Gestational diabetes mellitus is associated with higher urinary 6-sulfatoxymelatonin and serum TNF-α levels despite increased consumption of tryptophan-rich foods
In a cross-sectional study of 34 women with GDM and 18 with normal-risk pregnancies, those with GDM reported higher consumption of tryptophan-rich foods (especially milk/dairy and fruits) yet had significantly higher urinary 6-sulfatoxymelatonin (p=0.002) and serum TNF-α levels (p=0.023). Multivariable models confirmed GDM remained associated with higher melatonin metabolite levels, while TNF-α was linked to maternal characteristics and interactions.
Nutraceuticals such as valerian, chamomile, and ashwagandha improve sleep quality in individuals with sleep disorders
This review paper reports that nutraceuticals including Artemisia annua, valerian, rosemary, jujube, passionflower, lemon balm, ashwagandha, kava-kava, lavender, and chamomile have shown remarkable benefits in the therapy of sleep disorders. These remedies modulate neurotransmitter and hormonal pathways within sleep circuits and enhance sleep quality by alleviating stress, inflammation, and oxidative stress. The paper is a narrative review summarizing clinical studies that validated the efficacy of natural sleep aids.
A phenotype-guided pharmacologic management framework may be clinically useful for postoperative sleep disturbance after breast cancer surgery, but it remains conceptual and has not been prospectively validated.
This narrative review proposes a phenotype-guided approach to managing postoperative sleep disturbance (PSD) in breast cancer patients, where treatment selection is based on symptom presentation: short-course hypnotics for acute insomnia with hyperarousal, melatonin receptor agonists for circadian disruption, and gabapentinoids or multimodal analgesia for pain-dominant presentations. The framework is conceptual and lacks prospective validation in postoperative breast cancer populations.
Community pharmacists in Saudi Arabia provide brief consultations and frequently recommend OTC melatonin for insomnia, but often fail to provide safety counseling or non-pharmacological advice.
In a cross-sectional study using simulated patient visits across Saudi Arabia, 251 pharmacy consultations were observed. The median consultation duration was only 1.5 minutes, 64.5% of pharmacists recommended melatonin, but safety information was provided in only 4.9% of visits and non-pharmacological advice in 9.6%.
Tirzepatide may trigger exercise-induced anaphylaxis, which resolves upon discontinuation of the drug.
A patient developed exercise-induced anaphylaxis after initiating tirzepatide, a dual GIP/GLP-1 receptor agonist. After discontinuing tirzepatide, the exercise-induced anaphylaxis resolved. This suggests a causal relationship between tirzepatide and exercise-induced anaphylaxis.
Physiotherapists perceive fibromyalgia management as a multidimensional process involving validation, pain neuroscience education, individualized exercise, and group-based support to facilitate adherence and functional recovery.
This qualitative study of 13 physiotherapists in Spain identified three overarching themes: clinical validation, shifting therapeutic goals from pain reduction to function and autonomy, and the use of pain neuroscience education and individualized exercise as main strategies. Group-based interventions were noted to promote social support, motivation, and adherence, while lifestyle recommendations complemented treatment.
Standardized ashwagandha extracts improve sleep quality in clinical trials
Clinical trials with standardized ashwagandha extracts have shown improvements in sleep quality and mood parameters, along with reductions in stress-related biomarkers. The review highlights these effects as part of ashwagandha's adaptogenic and neuroimmune regulatory properties.
Sleep disturbance is consistently associated with elevated C-reactive protein and interleukin-6 in insomnia disorder
The abstract reports that sleep disturbance in insomnia disorder is more consistently associated with selected inflammatory markers, particularly C-reactive protein (CRP) and interleukin-6 (IL-6), while findings for tumor necrosis factor-alpha (TNF-α) remain less consistent. This suggests a link between insomnia and low-grade inflammation, which may contribute to the chronicity and multisystem associations of the disorder.
Evening chronotype is more frequent in children and adolescents with OCD and is associated with lower symptom severity
In a case-control study of 29 children/adolescents with OCD and 30 matched controls, evening chronotype was significantly more common in the OCD group (p<0.05). Within the OCD group, those with evening chronotype had significantly lower CY-BOCS scores (p<0.05) and higher morning salivary melatonin levels (p<0.05), while cortisol did not differ.
Magnesium supplementation improves sleep quality in type 2 diabetes patients
A cross-sectional survey of 132 participants from a randomized, double-blind clinical trial on magnesium supplementation in type 2 diabetes found that over half reported symptom improvements, including in sleep quality. Satisfaction was high, with 75% willing to join future trials and 87.88% would recommend participation.
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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