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).
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.
Brief CBT-I improves insomnia symptoms in women receiving chemotherapy for breast cancer
In a randomized clinical trial of 219 women undergoing chemotherapy for breast cancer, 6 weeks of CBT-I significantly reduced insomnia symptoms (ISI score MD, -2.19 [95% CI, -3.33 to -1.05]; P=.002) compared to non-CBT-I groups. However, CBT-I did not significantly improve fatigue symptoms (PROMIS-Fatigue MD, -0.90 [95% CI, -3.08 to 1.28]; P=.52). Bright light therapy (BLT) did not significantly improve either insomnia or fatigue symptoms compared to non-BLT groups.
Evidence Explorer
1000 claimsThe FNPA-PT screening tool demonstrates strong face and content validity for assessing obesogenic family environments in Portuguese well-child visits
The study translated and culturally adapted the Family Nutrition and Physical Activity (FNPA) screening tool for Portugal (FNPA-PT). Cognitive interviews with 10 parents of 5-year-old children showed 85% semantic equivalence and high acceptability, with minor revisions to three items.
Adenotonsillectomy improves most children with pediatric obstructive sleep apnea, although residual disease remains common.
Pediatric obstructive sleep apnea (OSA) affects approximately 2-5% of children. Adenotonsillectomy is the first-line therapy and improves most patients, but residual disease is common.
Shift work exposure is associated with adverse sleep-related and mental health outcomes in adult workers
This systematic review of 11 studies found that shift work exposure is associated with sleep-related outcomes such as insomnia, poor sleep quality, and shift work sleep disorder, as well as mental health outcomes including depression, anxiety, stress, and fatigue. The review included diverse occupational groups across Europe, North America, Asia, and Australia, with overall moderate to high methodological quality.
Mitochondrial-oriented micronutritional interventions show mechanistic plausibility but limited clinical efficacy in ME/CFS and fibromyalgia
This narrative review examines the evidence for micronutrient-based therapies targeting mitochondrial dysfunction in ME/CFS and fibromyalgia. It finds that while mechanistic plausibility is strong for several interventions (e.g., NAD+ precursors, CoQ10, magnesium), disease-specific randomized controlled evidence remains limited. The review calls for future RCTs, with one planned for 2027.
Theanine alleviates sleep disturbances caused by cumulative stress
Theanine exerts therapeutic effects on mental disorders caused by cumulative stress, ranging from mild sleep disturbances to depression induced by sleep deprivation. The review covers literature from the past 5 years on the neuroprotective functions of theanine.
Immersive VR exercise (exergaming) generates moderate-to-vigorous physical activity comparable to traditional exercise and may enhance NAD+ metabolism via NAMPT activation.
The review finds that immersive VR exercise (exergaming) produces levels of moderate-to-vigorous physical activity similar to traditional exercise. It suggests that such activity may enhance NAD+ metabolism through NAMPT activation, though no human study has yet measured blood NAD+ levels alongside VR interventions.
Sleep deprivation disrupts the function of multiple organ systems including the nervous, cardiovascular, respiratory, digestive, immune, and endocrine systems.
This narrative review synthesizes findings from epidemiological, clinical, and preclinical studies showing that sleep deprivation profoundly disrupts multiple organ systems. The review covers nervous, cardiovascular, respiratory, digestive, immune, and endocrine systems, with underlying mechanisms including neuroinflammation, gut barrier disruption, and impaired hippocampal structure.
Sleep continuity is crucial for fatigue and sustained attention during cold-environment military training
First-year cadets with higher physical activity and less total sleep showed increased fatigue and declines in sustained attention (PVT reaction time) and jump performance, while second-year cadets with more sleep showed partial recovery. Perceived fatigue increased post-first training block only in first-year cadets (p=0.003), and increased fatigue correlated negatively with PVT performance (all p<0.043).
Undergraduate medical students show a mismatch between awareness of OSA symptoms and help-seeking behavior, with most opting for self-directed changes instead of professional help.
A qualitative study of 36 undergraduate medical students found that only a few demonstrated accurate knowledge of OSA, while the majority reported symptoms like daytime sleepiness due to academic burden. Despite this, help-seeking behavior was low, with most students choosing self-directed changes such as increasing exercise and adjusting sleep schedules.
Smartphone screen time fails as a momentary proxy for sedentary behavior because a substantial proportion occurs during non-sedentary behavior
In a sample of 63 adult caregivers, a median of 25.9% of smartphone screen time occurred during non-sedentary behavior, with individual variability ranging from 5.6% to 73.7%. Among non-sedentary screen-use epochs, 52.1% were inactive and 47.9% were active, and app type influenced the proportion of non-sedentary use.
Fatigue in inflammatory rheumatic diseases frequently persists after clinically visible inflammation has improved, a mismatch termed the 'fatigue remission gap'.
This narrative review of evidence through July 2026 finds that fatigue in RA, SLE, and SjD is more strongly associated with pain, sleep disturbance, mood, and central pain sensitivity than with conventional inflammatory measures. In a 2026 RA cohort of 253 patients, 80% reported fatigue and 10% had severe fatigue, with fatigue present even in remission. The authors propose a treatable-traits framework to address this gap rather than escalating immunosuppression.
Phytochemicals such as resveratrol, epigallocatechin gallate, curcumin, jaceosidin, cucurbitacin, apigenin, and genistein trigger activation or inactivation of ATM in different cancer cells, modulating DNA damage response.
This review summarizes evidence from cell-based studies that various phytochemicals can modulate ATM signaling, a master regulator of DNA double-strand break repair. These compounds either activate or inhibit ATM in different cancer cell lines, potentially influencing cell cycle checkpoints, DNA repair, and apoptosis. The paper highlights the therapeutic potential of targeting ATM to enhance responses to DNA damage-inducing therapies.
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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