1202 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
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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
NIV may confer greater short-term clinical benefit in children with severe acute asthma requiring respiratory support
In a systematic review and meta-analysis of pediatric asthma exacerbations, non-invasive ventilation (NIV) showed the greatest improvement in asthma scores compared to oxygen (MD = 1.24, p = 0.07), reaching significance in sensitivity analysis (MD = 2.5, p < 0.001). High-flow nasal cannula (HFNC) showed no significant benefit over oxygen (MD = 0.24, p = 0.58) and was associated with higher failure rates compared to NIV (12.6% vs. 2.6%, OR = 5.3, p < 0.001).
CPAP therapy improves surrogate, intermediate, and functional cardiovascular outcomes in adults with obstructive sleep apnea, particularly blood pressure, left ventricular function, and sympathetic activity.
This umbrella review of 38 systematic reviews and meta-analyses found that CPAP therapy was associated with significant reductions in systolic blood pressure (MD -4.8 mmHg) and diastolic blood pressure (MD -3.0 mmHg), improvements in left ventricular ejection fraction (MD 3.27) and diastolic function (WMD 0.22), and reduced sympathetic activity (noradrenaline SMD -1.10). However, the certainty of evidence ranged from low to moderate, and no consistent reduction in major adverse cardiovascular events or mortality was demonstrated.
Single-use negative pressure wound therapy (PICO 7) is a safe and feasible alternative to conventional care for chronic lower limb wounds, with favorable trends in wound area reduction but no statistically significant between-group difference.
In a randomized controlled trial of 31 patients with chronic lower limb wounds, the PICO 7 group showed a higher mean percentage reduction in wound size compared to usual care, but the difference was not statistically significant. No infections were recorded in the PICO 7 group, and quality of life and physical activity remained stable in the intervention group while declining in the control group. A significant negative correlation was found between final wound size and hours of sleep, suggesting wound reduction facilitates better rest.
LCR35 supplementation does not significantly improve pruritus or sleep outcomes in maintenance hemodialysis patients
In a 12-week randomized, open-label controlled study of 78 maintenance hemodialysis patients, LCR35 supplementation (three sachets daily) showed descriptive improvements in pruritus (5-D Itch Scale) and selected sleep outcomes (PSQI), but none of the baseline-adjusted between-group differences were statistically significant. For example, the 5-D Itch Scale difference was -1.48 (95% CI, -3.64 to 0.68; p = 0.176) and global PSQI difference was -0.80 (95% CI, -2.09 to 0.50; p = 0.225).
Stellate ganglion block may alleviate postherpetic neuralgia by modulating neurovascular function, inhibiting inflammatory responses, and blocking pain transmission pathways, but evidence-based data on its efficacy and safety remain insufficient.
This protocol describes a systematic review and meta-analysis to evaluate the efficacy and safety of stellate ganglion block (SGB) for postherpetic neuralgia (PHN). The study will search multiple databases up to December 31, 2025, and will use standard meta-analytic methods. The abstract notes that current evidence is insufficient and inconsistent, indicating the need for this review.
Adjunctive mindfulness-based cognitive therapy improves short-term sleep quality in late-life depression
In a randomized controlled trial of 60 older adults with late-life depression, adding MBCT to treatment as usual improved subjective sleep quality (PSQI) at 8 weeks (between-group difference in change: -3.80, 95% CI -6.50 to -1.10) and increased stable sleep duration by 0.94 hours (95% CI 0.17 to 1.71) compared to TAU alone. Reduced functional connectivity between the right nucleus accumbens and left amygdala during meditation relative to rest was associated with greater increases in stable sleep duration (r=0.45, p=0.013).
Evidence Explorer
754 claimsClay pot therapy combined with thunder-fire moxibustion improves sleep quality in orthopedic patients with chronic refractory wounds
In a randomized controlled trial of 60 orthopedic patients with chronic refractory wounds, those receiving clay pot therapy plus thunder-fire moxibustion (in addition to conventional treatment) showed significantly better Pittsburgh Sleep Quality Index scores (9.58 ± 1.56 vs 11.30 ± 2.15, P<0.05) compared to conventional treatment alone. The intervention also improved wound healing rates and reduced pain scores.
Neiyanggong reduces cancer-related fatigue and improves sleep quality in breast cancer patients undergoing chemotherapy.
A randomized controlled trial of 72 breast cancer patients undergoing chemotherapy found that a staged progressive dynamic-static Neiyanggong intervention significantly reduced cancer-related fatigue (PFS-R total score interaction effect F=94.810, P<0.001, η²=0.807) and improved sleep quality (PSQI total score interaction effect Wald χ²=292.975, P<0.001) compared to routine care. After three chemotherapy cycles, fatigue scores were significantly lower in the Neiyanggong group (P<0.05), and notable improvements were seen in sleep latency, sleep efficiency, and daytime dysfunction (P<0.001).
Multi-strain probiotics reduce hyperactivity and improve academic performance in adults with ADHD
A double-blind RCT found that daily multi-strain probiotic supplementation for three months significantly decreased hyperactivity, improved gastrointestinal symptoms, and enhanced academic performance in college students with ADHD. Younger participants showed greater overall benefits, and higher academic grades were associated with lower hyperactivity and impulsivity.
A multispecies probiotic intervention improves sleep quality in individuals with self-reported sleep disturbances
In a randomized, double-blind, placebo-controlled trial, 94 participants with poor sleep quality (PSQI > 5) received either a multispecies probiotic (OMNiBiOTiC® STRESS Repair) or placebo for 28 days. The probiotic group showed a significantly greater improvement in sleep quality (PSQI score 6.8 ± 2.9 vs. 7.7 ± 3.1; p = 0.036) compared to placebo, driven by improvements in sleep efficiency and latency.
Qigong (Baduanjin) intervention reduces cesarean section rate in pregnant women
This multicenter RCT protocol aims to evaluate whether adding a qigong (Baduanjin) intervention to standard prenatal care and lifestyle education reduces the cesarean section rate compared to standard care alone. The study plans to enroll 1062 pregnant women aged 18-45 with singleton pregnancies at 11-13+6 weeks gestation across 11 centers in China.
FMT-based treatment protocol improves sleep efficiency in chronic insomnia disorder
A randomized, double-blind, placebo-controlled trial found that a fecal microbiota transplantation (FMT)-based treatment protocol incorporating antibiotic pretreatment improved polysomnography-measured sleep efficiency by 13.9 percentage points (95% CI 7.29-20.41, p=0.003) compared to placebo in adults with chronic insomnia disorder. The intervention also reduced wake after sleep onset and showed sustained improvements in subjective insomnia scores from 2 to 6 months.
Early protocolized rehabilitation improves functional outcomes and quality of life in pediatric neurocritical patients at 24 weeks compared to usual care.
In a single-blind RCT of 196 pediatric neurocritical patients (aged 1-18 years), early protocolized rehabilitation initiated within 72 hours of mechanical ventilation significantly improved Pediatric Cerebral Performance Category scores at 24 weeks (mean difference 0.133, 95% CI 0.055-0.205, p<0.001). Significant improvements were also observed in behavior, adaptive function, sleep patterns, quality of life, and family functioning.
Lemborexant improves sleep quality in patients with cirrhosis
In a double-blind, placebo-controlled crossover trial, Lemborexant at 5 mg and 10 mg significantly reduced Pittsburgh Sleep Quality Index (PSQI) scores in cirrhosis patients over 2 weeks. The 5 mg dose also improved cognitive function as measured by the EncephalApp Stroop Test, while the 10 mg dose showed a mild increase in reaction time. Liver function remained unchanged across groups.
Modified Sini Powder (MSNP) reduces depressive symptoms in postoperative non-small cell lung cancer patients with mild-to-moderate depression
This protocol describes a multicenter, randomized, double-blind, placebo-controlled trial evaluating MSNP for postoperative mild-to-moderate depression in NSCLC patients. The primary outcome is the total effective rate at 6 weeks, defined as a ≥25% reduction in the 17-item Hamilton Depression Rating Scale score from baseline. The study aims to provide robust clinical evidence and explore multi-omics mechanisms.
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.
MOTIVATE increases device-measured moderate-to-vigorous physical activity (MVPA) at 3 and 6 months among community-dwelling stroke survivors compared with general PA information
The MOTIVATE trial is a hybrid type 1 effectiveness-implementation randomized controlled trial testing a theory-informed, co-designed behavior change intervention to increase physical activity after stroke. The primary outcome is average daily minutes of moderate-to-vigorous physical activity (MVPA) measured by Fitbit Inspire 3 at 3 and 6 months. The trial aims to recruit 120 participants to detect a 10-minute/day difference in MVPA with 80% power, allowing for 20% attrition.
Perioperative hydrogen gas inhalation improves postoperative recovery quality in day surgery patients
In a double-blind RCT of 150 day surgery patients (laparoscopic cholecystectomy or thyroidectomy), those inhaling a hydrogen-oxygen mixture (66.7% hydrogen) showed significantly better recovery quality than controls inhaling nitrogen-oxygen, with a smaller reduction in QoR-15 scores (9±12 vs. 14±13, p=0.008). Exploratory analyses suggested trends toward lower pain, greater physical independence, and improved sleep quality, along with reduced plasma IL-6 and IL-12 levels.
Newest Studies
All →Machine Learning-Based Prediction of Sleep Quality in Patients with Multiple Sclerosis.
Medical sciences (Basel, Switzerland), 2026 · observational
Comparing Respiratory Support Modalities in Pediatric Asthma Exacerbation-A Systematic Review and Meta-Analysis.
Pediatric reports, 2026 · meta
Digital health promotion, prevention and health literacy measures among seafarers and crews on cargo and passenger ships: A scoping review.
PloS one, 2026 · observational
Decreased accumbens-amygdala connectivity is associated with sleep improvement in late-life depression following mindfulness-based cognitive therapy.
Journal of affective disorders, 2026 · rct
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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