1248 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).
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.
A 12-week telehealth-supported home-based exercise program improves functional capacity and patient-reported outcomes in non-dialysis stage 4-5 chronic kidney disease.
In a randomized controlled trial of 54 non-dialysis CKD patients, a 12-week telehealth-supported home-based exercise program significantly improved 6-minute walk test distance compared to usual care (+29.41 m vs -19.27 m, P < .001). Significant improvements were also observed in sarcopenia risk, fatigue, mood symptoms, sleep quality, physical performance, and quality of life.
Interval-based aerobic exercise combined with parent behavioral education improves sleep efficiency in children with autism spectrum disorder and sleep disturbances
In a randomized controlled trial, children with ASD and sleep disturbances who received a 2-week interval-based aerobic exercise program plus parent behavioral education (IAE-PBE) showed significantly greater improvement in sleep efficiency compared to those receiving parent behavioral education alone (group-by-time interaction p=0.035; within-group p=0.026, Hedges' g=0.89). The IAE-PBE group also showed greater improvements in caregiver-reported sleep disturbances (p=0.003) and perseverative responses on attention tests (p<0.001).
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.
Evidence Explorer
1000 claimsPoor sleep and circadian health are linked to increased risk for cardiovascular disease, metabolic dysfunction, and cognitive performance decrements in midlife women.
The paper reports that midlife women, especially during the menopausal transition, experience sleep and circadian disturbances driven by hormonal changes, vasomotor symptoms, and aging. These disturbances are associated with elevated risks for cardiovascular disease, metabolic dysfunction, and cognitive decline.
Stakeholder-informed digital interventions addressing physical health, sleep, emotional well-being, social connectedness, and self-care practices may enhance engagement, accessibility, and preventive mental healthcare among older adults in India.
This qualitative study gathered perspectives from older adults, caregivers, and experts to inform the design of a digital self-help intervention for healthy aging and mental well-being in urban India. Participants identified regular sleep routines, balanced diet, physical activity, stress management, and meditation as beneficial. The findings suggest that culturally tailored digital modules may improve engagement and preventive mental healthcare, but effectiveness and sustainability require further research.
Intensified endurance training increases nocturnal proximal skin temperature and sleep latency in male long-distance runners
Eight days of intensified endurance training (209.2 km vs 118.5 km) significantly elevated maximum nocturnal proximal skin temperature (p=0.045), especially during the first 180 minutes after bedtime (p=0.03), and increased sleep latency (8.4 min vs 2.6 min, p=0.003) compared to normal training. The delta skin temperature during sleep was also higher in the intensified training group (p=0.004).
Positional obstructive sleep apnea is highly prevalent and associated with lower BMI and a more favorable sleep and oxygenation profile independent of AHI.
Among 12,036 OSA patients, 66.3% had positional OSA (POSA) and 27.8% had supine-exclusive POSA. POSA patients had lower AHI (24.1 vs. 44.4 events/h), lower BMI (29.2 vs. 31.4 kg/m²), and were slightly younger than non-POSA patients, with differences more pronounced at lower AHI levels.
Machine learning models using demographic and clinical features can differentiate bipolar depression from unipolar depression with moderate accuracy (ROC-AUC ~0.78), with sleep disturbance, fatigue, and sleep medication use among the top predictive features.
Three machine learning classifiers (logistic regression, random forest, support vector machine) achieved a consistent ROC-AUC of approximately 0.78 in distinguishing bipolar depression from unipolar depression among 449 patients. The top six predictive features included family history, age, sleep disturbance, fatigue, use of sleep medication, and suicidal ideation, with younger age and sleep medication use pushing predictions toward bipolar depression.
Salivary IL-6/cortisol ratio and RSImod may serve as non-invasive indicators of non-functional overreaching in NCAA Division I American football athletes, with role-specific physiological signatures.
In a 15-week observational study of 39 NCAA Division I American football players, both starters and non-starters exhibited patterns consistent with non-functional overreaching (NFOR), but with distinct physiological signatures. Higher IL-6/cortisol ratios were associated with higher RSImod in starters, while in non-starters, higher IL-6/cortisol ratios were associated with poorer recovery despite lower external loads. Mid-season declines in countermovement jump performance coincided with biomarker changes suggestive of accumulated fatigue.
Omaveloxolone is the most effective pharmacological intervention for Friedreich's ataxia, showing biological improvements without clear clinical benefit.
This systematic review of 90 studies found that omaveloxolone was the most effective pharmacological intervention for Friedreich's ataxia. However, pharmacological studies generally showed biological improvements without clear clinical benefit, while nonpharmacological therapies yielded more consistent patient-relevant gains.
Non-pharmacological interventions, particularly physical activity and cognitive rehabilitation, are first-line management for cancer-related cognitive impairment in adult cancer survivors
This clinical practice review found that non-pharmacological interventions are recommended as first-line management for cancer-related cognitive impairment (CRCI), with physical activity and cognitive rehabilitation showing the strongest benefits. CRCI affects approximately 60-75% of individuals with cancer and is multifactorial, involving biological and psychosocial contributors.
Mantra meditation may help athletes regulate attention, cope with fatigue and psychological stress, and support psychological well-being in sport contexts.
This scoping review of six studies found that athletes reported using mantra meditation to regulate attention, maintain pace or rhythm, cope with fatigue and psychological stress, and support spiritual meaning and mental well-being. The limited number of studies highlights the early stage of research, with no quantitative effect sizes reported.
Smartphone-related addictive behaviors in older adults are associated with poorer sleep quality, depressive symptoms, anxiety, and loneliness, but evidence for cognitive decline is insufficient.
A scoping review of 22 studies (mostly cross-sectional) found consistent associations between smartphone addiction and poorer sleep quality, depressive symptoms, anxiety, and loneliness in adults aged 60+. Evidence for physical activity, daily living, posture, visual fatigue, and social participation was limited, and cognitive decline claims were unsupported. Direct intervention evidence was restricted to one small RCT showing improvements in posture and neck function.
Daytime dysfunction predicts poorer cognitive flexibility only in children with ADHD who engage in low physical activity levels
In a cohort of 282 children with ADHD (mean age 8.59 years, 78.4% boys), approximately 60% had sleep problems. Children with sleep problems had longer sleep latency, poorer cognitive flexibility, and less moderate-to-vigorous physical activity (MVPA). The relationship between daytime dysfunction and cognitive flexibility was moderated by MVPA guideline attainment, such that daytime dysfunction predicted poorer cognitive flexibility only in children with low PA levels.
Self-perceived readiness and objective performance represent distinct but complementary aspects of military readiness in ROTC cadets
This exploratory mixed-methods study of 25 ROTC cadets found few significant correlations between self-perceived readiness (measured by ARMS) and objective performance on a dual-task treadmill protocol. Qualitative findings revealed that cadets view readiness as multidimensional, influenced by sleep, fitness, nutrition, emotional regulation, commitment, and mindset, suggesting that self-perceived readiness and objective performance capture different facets of readiness.
Newest Studies
All →Effects of a telehealth-supported home-based exercise program on functional capacity, sarcopenia risk, and patient-reported outcomes in non-dialysis stage 4-5 chronic kidney disease.
Journal of nephrology, 2026 · rct
Interval-Based Aerobic Exercise and Behavioral Intervention for Sleep Disturbances in Children With Autism Spectrum Disorder: A Randomized Controlled Trial.
Autism research : official journal of the International Society for Autism Research, 2026 · rct
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
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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