1155 sleep evidence claims,
each scored for scientific confidence
A database built for humans. An API built for AI.
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.
Browse Topics
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
Post-stroke sleep disturbance/insomnia is associated with female sex, anxiety, depression, and heart disease in stroke survivors
This meta-analysis of 13 studies (6,109 stroke survivors) found that female patients and those with anxiety, depression, or heart disease had significantly higher odds of post-stroke sleep disturbance/insomnia. Sleep disturbance/insomnia was more pronounced during follow-up beyond 3 months post-stroke.
DISCOVER, a brief CBT-based self-referral workshop, improves depression and anxiety outcomes in adolescents with clinical-level depression at 12 and 18 months follow-up.
In a secondary analysis of the BESST cluster RCT, adolescents with clinical-level depression who received DISCOVER had significantly higher odds of achieving normal-range symptoms at 12 months (RRR=3.12, 95% CI: 1.48-15.97, p=0.006) and 18 months (RRR=2.63, 95% CI: 1.11-6.24, p=0.029) compared to treatment-as-usual. Small-to-moderate effects were maintained for depression (d=0.44 at 12 months, d=0.30 at 18 months) and anxiety (d=0.38 at 12 months, d=0.30 at 18 months).
Correction notice for the article on Baduanjin exercise effects on sleep quality, depressive symptoms, quality of life, and body composition in older adults.
This paper is a correction notice for a previously published systematic review and meta-analysis (DOI: 10.3389/fpubh.2026.1882039). It does not present new findings but corrects errors in the original article. The original article reported that Baduanjin exercise improved sleep quality, depressive symptoms, quality of life, and body composition in older adults.
Testosterone therapy randomized controlled trials exhibit suboptimal reporting of adverse events, including polycythemia, gynecomastia, major adverse cardiovascular events, and obstructive sleep apnea
A critical analysis of 30 testosterone therapy (TTh) randomized controlled trials found highly heterogeneous and suboptimal reporting of adverse events. Only 83% measured hematocrit levels, 23% reported baseline values, 17% reported gynecomastia, 20% reported MACE, and 33% mentioned OSA, with few reporting incidence rates. This underscores the need for standardization in TTh trials.
Mirogabalin is non-inferior or superior to pregabalin in reducing pain in Asian patients with fibromyalgia
This is a protocol for a prospective, multicentre, randomised, open-label, blinded endpoint (PROBE) trial comparing mirogabalin with pregabalin in 674 adult fibromyalgia patients with moderate-to-severe pain. The primary outcome is the proportion of patients achieving at least 50% pain reduction at 12 weeks. The study aims to provide evidence on mirogabalin's efficacy and safety in an Asian fibromyalgia population, where direct comparisons are lacking.
Essential oil-herbal sachet intervention improves sleep quality and reduces anxiety in maintenance hemodialysis patients
In a single-center randomized trial, 88 maintenance hemodialysis patients with poor sleep (PSQI >7) were randomized to usual care or usual care plus an essential oil-herbal sachet intervention. At 3 months, the intervention group had significantly lower PSQI scores (7.8 ± 2.6 vs 13.8 ± 2.5; adjusted β = -5.37, 95% CI -6.29 to -4.45, p < 0.001) and lower HADS-A anxiety scores (9.2 ± 2.1 vs 11.8 ± 2.4; adjusted β = -2.61, 95% CI -3.26 to -1.96, p < 0.001). Sleep response occurred in 77.3% of intervention vs 31.8% of control, and anxiety response in 68.2% vs 29.5%.
Evidence Explorer
12 claimsMagnesium supplementation improves sleep quality, especially in deficient or elderly populations
Magnesium supplementation (500mg) for 8 weeks significantly improves sleep efficiency, total sleep time, and PSQI scores in elderly adults with primary insomnia. Effects are most pronounced in individuals with magnesium deficiency.
Magnesium supplementation increases slow-wave (deep) sleep and improves sleep architecture
Magnesium supplementation (500mg for 8 weeks) significantly increases slow-wave sleep duration and improves overall sleep architecture in elderly adults with insomnia. The effect is linked to NMDA antagonism and GABA potentiation, which promote deeper, more restorative sleep.
Serum magnesium level is associated with cognitive function in Palestinian elderly
In a cross-sectional study of 200 older adults (mean age 64.6 years), serum magnesium levels showed a substantial correlation with cognitive function as measured by the MoCA score. The mean MoCA score was 24.5 ± 3.66, and magnesium levels were also associated with smoking status and instrumental activities of daily living (IADL), but not with activities of daily living (ADL) or other factors like sleep quality.
Higher magnesium intake is associated with lower odds of insomnia symptoms in adults without diabetes
In Puerto Rican adults without diabetes, higher total magnesium intake (per 100 mg/d) was associated with 58% lower odds of insomnia symptoms (OR 0.42, 95% CI 0.23-0.79), and magnesium supplement users had 63% lower odds compared to nonusers (OR 0.37, 95% CI 0.17-0.81). This association was not observed in participants with diabetes (P-interaction < 0.05).
Higher magnesium depletion score is associated with increased risk of circadian syndrome, partially mediated by body mass index
In a cross-sectional study of 12,328 U.S. adults from NHANES 2005-2018, higher magnesium depletion score (MDS) was significantly associated with increased risk of circadian syndrome (OR = 1.193, 95% CI: 1.099-1.295, P < 0.001). Body mass index mediated 21% (95% CI: 12.98-34%) of this association.
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.
Magnesium supplementation improves sleep quality in adults with type 2 diabetes
In a cross-sectional survey of 132 participants from a randomized, double-blind clinical trial on magnesium supplementation in type 2 diabetes, 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.
Nutritional interventions, including specific nutrients and dietary patterns, improve sleep quality and manage sleep disorders.
This review synthesizes evidence from clinical trials and observational studies over the past two decades, indicating that nutrients like magnesium, tryptophan, and omega-3 fatty acids, along with dietary patterns such as the Mediterranean diet, enhance sleep outcomes. Functional foods like tart cherry juice and kiwifruit show potential benefits, and the gut microbiome is identified as a key regulator of sleep physiology.
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.
Magnesium supplementation is associated with high participant satisfaction and perceived improvements in sleep quality in adults with type 2 diabetes
In a cross-sectional survey of 132 participants from a randomized, double-blind clinical trial on magnesium supplementation in type 2 diabetes, 87.88% would recommend participation and over half reported symptom improvements, including in sleep quality. Satisfaction scores were consistently positive, with high internal consistency (Cronbach's alpha=0.93) and strong construct validity.
Nutritional interventions such as carbohydrate, caffeine, creatine, kiwifruit, magnesium, meal timing, protein, and tart cherry may improve sleep duration and quality in athletes.
The review indicates that certain nutritional strategies and supplements have an evidence base for improving sleep in athletes, including carbohydrate, caffeine, creatine, kiwifruit, magnesium, meal make-up and timing, protein, and tart cherry. However, further research is needed to clarify interactions between nutrition and the circadian system. The paper does not provide specific effect sizes or quantitative outcomes.
Obstructive sleep apnea is associated with disturbances in nutrition-related biochemical markers among eutrophic adults
In eutrophic adults, moderate-to-severe OSA was linked to higher VLDL and triglyceride levels, and zinc levels differed across OSA severity groups. Higher AHI was independently associated with higher VLDL and triglycerides and lower magnesium after full adjustment, with sex-specific patterns.
Newest Studies
All →Efficacy and safety of mirogabalin in patients with fibromyalgia: protocol for a multicentre, Prospective, Randomised, Open-label, Blinded Endpoint (PROBE) study.
BMJ open, 2026 · observational
Essential Oil-herbal Sachet Intervention for Sleep Quality and Anxiety in Maintenance Hemodialysis: A Single-center Randomized Trial.
Journal of visualized experiments : JoVE, 2026 · observational
The Association Between Physical Exercise and Sleep Quality Among Junior Middle School Students: The Mediating Role of Social Support and the Moderating Role of Mindfulness.
The Journal of genetic psychology, 2026 · observational
The relation between physical activity and cardiac autonomic dysfunction in patients with chronic obstructive pulmonary disease.
PloS one, 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.
Not a content website. An evidence engine.
Evidence Scored
Every claim is scored on human RCTs, meta-analyses, mechanism, and safety. No more guessing what "studies show" means.
Claim Graph
Claims link to studies, doses, populations, and mechanisms. When new research appears, everything updates.
AI-Ready API
Structured JSON API designed for ChatGPT, Claude, and AI agents. Not just human-readable — machine-computable.
API Documentation
REST endpoints for claims, evidence, and search. Built for AI consumption.
Browse All Claims
Explore all evidence-backed claims with full study details.
Browse by Topic
Glycine, magnesium, melatonin, and more. Find claims by compound.