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 claimsChronic sleep deprivation and circadian disruption flatten cortisol circadian patterns and alter ultradian glucocorticoid pulsatility
This narrative review synthesizes evidence that chronic exposure to sleep deprivation and circadian disruption alters HPA axis function, leading to flattened daily cortisol rhythms and disrupted ultradian glucocorticoid pulsatility. These changes are associated with allostatic load and psychological/metabolic maladaptation.
Children under 3 years with feeding disorders have inadequate nutrient intake in quantity and quality
This study of 40 children under 3 years with feeding disorders found that average daily energy intake was below recommended values, with 62.5% of children in the insufficient intake range. Micronutrient deficiencies were observed for vitamin B6, vitamin D, calcium, magnesium, iron, and zinc, while vitamin K intake was excessive.
Physical activity improves mental well-being in esports practitioners through improved sleep quality and reduced cognitive fatigue
Physical activity (PA) positively predicted mental well-being in esports players, serially mediated by improved sleep quality and reduced cognitive fatigue. SHAP analysis revealed a non-linear dose-response pattern, with the steepest benefits at 600-1,200 MET-min/week and plateauing beyond approximately 1,800 MET-min/week.
Expert evaluation improves clarity, safety, and athlete-specific relevance of GPT-4-generated sleep and jet lag guidance
In a two-round Delphi process with 17 sleep experts, GPT-4-generated FAQ responses on sleep and jet lag were evaluated and revised. Consensus increased from 75% (15/20 items) in round 1 to 90% (18/20 items) in round 2, with qualitative feedback indicating improved clarity, accuracy, and athlete-specific relevance after expert revision.
Subjective sleepiness and objective sleep propensity do not closely align in adults with ADHD referred for sleep evaluation
In adults with ADHD referred for MSLT, subjective sleepiness (ESS scores) did not correlate with objective sleep propensity (mean MSLT sleep latency), while a significant inverse correlation was observed in the EDS-only subgroup. Median ESS scores were similar between groups (14.0 vs 13.0), but objective sleep latency was longer in the ADHD group (432.0 s vs 322.0 s, p=0.008) and MSLT positivity was less frequent (61.8% vs 87.1%, p=0.001).
Respiratory muscle training is insufficient as a standalone intervention for treating objective sleep-disordered breathing outcomes in heterogeneous spinal cord injury cohorts
A scoping review of six studies found that while case reports showed clinically significant reductions in global sleep-disordered breathing indices, larger experimental trials found no significant between-group differences in objective SDB severity or nocturnal oxygenation. A randomized pilot trial suggested combined RMT and oropharyngeal exercises could reduce upper airway collapsibility, and a prospective cohort study found modest improvements in nocturnal gas exchange among those who gained maximal inspiratory pressure.
Older adults and people with limited mobility perceive more barriers than facilitators to physical activity, with environmental factors and safety concerns being primary barriers, while social support and routine-based strategies facilitate healthier movement and sleep behaviors.
In a cross-sectional focus group study of low-income older adults and people with limited mobility in urban and rural Mexico, participants reported more barriers than facilitators to physical activity, citing poor infrastructure, medical instructions, physical fatigue, and safety concerns. Barriers to sleep included noise, hot weather, insects, and screen use, while facilitators for sleep included relaxation techniques and consistent bedtime routines. Social support encouraged physical activity, and active breaks reduced sedentary behavior, but family overprotection increased sedentary behavior in people with limited mobility.
Combined GABA and L-theanine supplementation improves sleep quality in adults with sleep problems
A 4-week single-arm study of 19 adults with sleep problems found that combined intake of 700 mg/day GABA and 200 mg/day L-theanine significantly improved total PSQI score from 9.42 to 6.26 (mean difference -3.15, 95% CI -4.01 to -2.31, p < 0.001). Sleep recovery scores and heart rate during sleep also showed significant improvements.
Kynurenine pathway activation is associated with possible bruxism, with elevated cortisol, TNF-α, and KYN/Trp ratio in affected individuals
Saliva cortisol, TNF-α, KYN, and KYN/Trp ratio were significantly higher, while Trp and IFN-γ were lower in individuals with possible bruxism compared to healthy controls (p<0.001 for all). Within bruxism subtypes, possible sleep bruxism showed higher cortisol, KYN, KTR, and TNF-α and lower melatonin than possible combined bruxism (p<0.01 to p<0.001).
Cognitive behavioral therapy (CBT) is recommended as a first-line therapy for post-concussion sleep disturbances
A scoping review of 19 studies found that CBT was the most commonly studied intervention for post-concussion sleep disturbances (n=3). The review supports current guidelines recommending CBT as first-line therapy, but notes that higher-quality evidence is needed before other interventions are incorporated into routine practice, especially for children.
Physical activity interventions are associated with the broadest range of health benefits among female cancer survivors, including improved quality of life, cardiorespiratory fitness, physical functioning, mental health, sleep, and survival.
This review found that physical activity interventions among female cancer survivors are associated with improvements across multiple outcomes, including quality of life, cardiorespiratory fitness, physical functioning, mental health, sleep, and survival. The evidence is based on large observational studies and intervention trials, with physical activity showing the broadest benefits compared to other lifestyle pillars.
Sleep disturbance is the strongest bridge symptom linking athlete burnout, depression, and anxiety in collegiate athletes.
In a network analysis of 1,226 Chinese collegiate athletes, sleep disturbance (PHQ-3) emerged as the strongest bridge symptom (bEI = 0.47) connecting the three clusters of burnout, depression, and anxiety. The most central nodes were depressed mood (PHQ-2; EI = 1.22), physical exhaustion (ABQ-E8; EI = 1.11), and uncontrollable worry (GAD-2; EI = 1.07).
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 · observational
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 · observational
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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