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 claimsN-PEP-12 supplementation improves attention, working memory, and mental wellbeing in healthy middle-aged and older adults with subjective cognitive complaints
In a randomized, double-blind, placebo-controlled trial of 276 adults aged 50-75 with subjective cognitive complaints, N-PEP-12 supplementation (45 mg or 90 mg daily) showed a significant time-dependent treatment effect on primary attention outcomes (group-by-visit interaction p=0.003). Exploratory analyses at 90 days showed greater improvements in alertness, attention omissions, memory omissions, and Digit Span scores for both N-PEP-12 groups compared to placebo, with no significant main effect of treatment arm (p=0.133).
Preoperative transcutaneous electrical acupoint stimulation reduces postoperative pain and improves sleep quality in breast cancer patients with preoperative sleep disturbance
In breast cancer patients with preoperative sleep disturbance (PSQI ≥ 6), preoperative TEAS (2/100 Hz, 8-12 mA, 30 min at LI4, HT7, PC6) significantly reduced postoperative pain scores (NRS) at 4, 24, 48, and 72 hours and improved Athens Insomnia Scale scores on postoperative days 1-2 compared to the sleep disturbance control group. Intraoperative blood pressure variability was also lower in the TEAS group (sdSBP: 9.31 ± 2.73 vs 18.85 ± 6.74; cvSBP: 0.08 ± 0.02 vs 0.16 ± 0.05).
Chiropractic care is associated with frequency-specific increases in resting-state alpha-band connectivity within the default mode network in adults with chronic low back pain
In a randomized trial of 76 adults with chronic low back pain, chiropractic care plus usual care (n=38) was compared to usual care alone (n=38). Resting-state EEG showed that alpha-band connectivity within the default mode network was significantly higher in the chiropractic group both immediately after care and at four-week follow-up (both q<0.001). The findings are hypothesis-generating and require confirmation in pre-registered trials.
HMB + EPA/DHA supplementation increases postabsorptive net protein breakdown in COPD patients
In a 10-week RCT, HMB + EPA/DHA (but not EPA/DHA alone) significantly increased postabsorptive net protein breakdown (p=0.028) and whole body production of glutamine, taurine, and tyrosine in COPD patients. Both EPA/DHA and HMB + EPA/DHA increased lean soft tissue, but only HMB + EPA/DHA reduced whole body and extremity fat mass.
Adding chiropractic treatment to ergonomic training reduces pain and biopsychosocial impact in industrial workers with nonspecific chronic neck pain, but does not improve sleep quality.
In a randomized controlled trial of 45 male industrial workers with chronic nonspecific neck pain, adding chiropractic treatment to ergonomic training significantly reduced pain (VAS) and biopsychosocial impact (BNQ) compared to sham manipulation or training alone. Disability (NDI) improved across all groups, but sleep quality (PSQI) remained unchanged.
Probiotic effects on brain function, as measured by resting state functional connectivity, persist 4-6 weeks after discontinuation in healthy older adults.
This RCT found that some brain-related effects of probiotics, particularly changes in resting state functional connectivity between the left superior parietal lobule and right occipital/cuneal/intracalcarine/supracalcarine cortex, persisted 4-6 weeks after cessation of a 6-week supplementation period. Additionally, significant time*group interaction effects were observed for Hospital Anxiety and Depression Scale Total Score and Anxiety Subscore between weeks 10-12 and week 6, but not from baseline. The study involved 32 healthy older adults (mean age 68.0 years) and compared two probiotic formulations of Lacticaseibacillus rhamnosus HN001 against placebo.
Tirzepatide improves patient-reported outcomes and objective assessments in adults with moderate-to-severe OSA and obesity, with greater improvements in those with worse baseline fatigue, sleepiness, or sleep quality.
In two 52-week randomized placebo-controlled trials (SURMOUNT-OSA), tirzepatide (10/15 mg) led to greater improvements in patient-reported outcomes (e.g., fatigue, sleepiness, sleep quality) and objective measures (AHI, weight, OSA remission) compared to placebo. Participants with worse baseline symptoms showed larger improvements on related PROMs, while objective improvements were similar across severity subgroups.
Esketamine-adjuvanted stellate ganglion block reduces postoperative sleep disturbance after gynecological laparoscopic surgery
Adding an esketamine-adjuvanted stellate ganglion block to intraoperative esketamine and dexmedetomidine significantly reduced the incidence of postoperative sleep disturbance on day 1 (62.9% vs. 83.2%, p=0.002) and day 3 (25.8% vs. 42.1%, p=0.017) in patients undergoing gynecological laparoscopic surgery. The intervention also lowered early postoperative anxiety without increasing perioperative complications.
Perioperative sub-anesthetic esketamine reduces postoperative depression and anxiety and improves sleep quality in acoustic neuroma patients.
In a randomized clinical trial of 77 patients undergoing acoustic neuroma surgery, esketamine significantly reduced the incidence of depression on postoperative day 1 (7.7% vs 31.6%, RR 0.24, 95% CI 0.08-0.80, p=0.008) and day 3 (0.0% vs 15.8%, p=0.031) compared to placebo. Anxiety and sleep disturbances were also significantly reduced, but no significant effects on immune function or pain were observed.
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%.
Mild hyperbaric oxygen therapy improves sleep quality and cognitive performance in healthy young adults at high altitude
In a randomized controlled trial of 60 healthy young males residing at 4300 m for at least six months, 5 days of mild hyperbaric oxygen therapy (mHBOT) significantly reduced PSQI scores compared to control (adjusted mean difference = -1.08, 95% CI: -1.76 to -0.46, p = 0.003). The mHBOT group also showed significantly higher accuracy on a working memory task and altered brain activation patterns in the superior temporal gyrus, suggesting improved neurocognitive efficiency.
LLM-driven coaching prompts grounded in the Transtheoretical Model of Change increase daily step count compared to generic prompts in adults at risk for cardiovascular disease.
This study will test whether personalized text-based coaching prompts generated by a large language model (LLM) increase daily step count more than generic prompts. The primary endpoint is change in daily step count over each intervention week in a randomized crossover trial with 15,000 adults across the US and UK. Recruitment began in March 2026 and is ongoing.
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 · observational
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 · 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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