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
747 claimsHome-based transcranial electric stimulation (tDCS over M1 or tACS over DLPFC) improves quality of life in chronic pain patients compared to sham stimulation
In a double-blind RCT with 120 chronic pain participants, both active tES modalities (M1-tDCS and DLPFC-tACS) significantly improved quality of life compared to sham, with mean differences of -7.7 and -7.8 respectively (p<.001). However, no differential effects were found for symptom-specific domains like mood, fatigue, or sleep, and all groups showed increased physical activity and physical function improvements.
Transcutaneous auricular vagus nerve stimulation (taVNS) reduces postpartum blues severity after cesarean delivery
A 5-day taVNS intervention significantly reduced postpartum blues severity on day 5, as measured by a visual analogue scale (median difference 4.13 cm; 95% CI, 3.39-4.93; p < 0.001). The active group also showed lower rates of Edinburgh Postnatal Depression Scale scores ≥13 at 1 month postpartum (4% vs. 26%; p = 0.003) and improved sleep quality on postoperative days 1-4.
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.
The HIRAID® Inpatient framework reduces preventable nurse-associated clinical deterioration and hospital-acquired complications in acutely unwell inpatients.
This protocol describes a stepped-wedge cluster RCT evaluating the HIRAID® Inpatient framework across 35 wards in 10 hospitals with 1259 nurses and approximately 4050 patients per month. The study aims to improve quality and safety by reducing adverse events, improving patient experiences, and strengthening clinical communication.
Intraoperative esketamine infusion reduces early postoperative sleep disturbance in patients undergoing shoulder arthroscopy
In a randomized controlled trial of 80 patients with preoperative sleep disturbance undergoing shoulder arthroscopy, intraoperative esketamine infusion (0.3 mg/kg/h) significantly reduced the incidence of sleep disturbance on postoperative day 1 compared to placebo (5.0% vs. 27.5%; risk ratio 0.18, 95% CI 0.04-0.77). The esketamine group also showed longer device-estimated total sleep time on POD1 and lower Athens Insomnia Scale scores on POD1, POD3, and POD7, with improved PSQI scores at POD30.
The costoclavicular approach for infraclavicular perineural catheter placement is not superior to the paracoracoid approach for sensory blockade or analgesic effectiveness in ambulatory hand and wrist surgery.
In a randomized controlled trial of 139 adults undergoing ambulatory hand and wrist surgery, the costoclavicular (CC) approach resulted in successful sensory blockade at 48 hours in 42.6% of patients compared to 47.8% with the paracoracoid (PC) approach (adjusted risk difference -1.3%, 95% CI -17.5% to 15.0%). No clinically meaningful differences were observed in pain scores, opioid consumption, sleep quality, or patient satisfaction.
Reorganizing nighttime medical routines significantly improves objective and subjective sleep quality in hospitalized adults
In a randomized controlled trial, an intervention protocol that rescheduled non-essential nocturnal procedures (vital sign checks, medication administration, laboratory sampling) led to longer total sleep time (geometric mean 398 vs. 301 min, p=.015) and longer REM sleep duration (79.2 vs. 58.0 min, p=.010) compared to standard care. Subjective sleep quality also improved, with lower PSQI scores at study completion (4.6 vs. 8.7, p=.040).
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.
REM-predominant OSA is associated with lower spontaneous resolution rates in children managed with watchful waiting, but adenotonsillectomy yields similar resolution rates regardless of OSA subtype.
In a secondary analysis of the Childhood Adenotonsillectomy Trial, children with REM-predominant OSA (REM-AHI/NREM-AHI ≥2) had lower odds of spontaneous resolution at 7 months under watchful waiting compared to non-REM-predominant OSA (aOR 0.52, 95% CI 0.28-0.97). However, adenotonsillectomy resulted in similar resolution rates between the two groups (aOR 0.75, 95% CI 0.34-1.66). REM-predominant OSA was also associated with greater daytime sleepiness and PSG severity but not with worse parent-reported symptom burden or quality of life.
Transvenous diaphragm neurostimulation reduces mechanical ventilation duration and increases weaning success, leading to cost savings and QALY gains in mechanically ventilated patients
Transvenous diaphragm neurostimulation (tDNS) was associated with a 2.8-day reduction in mechanical ventilation duration and a 10.5% increase in weaning success compared to standard of care. This led to projected acute care cost savings of $12,102 and long-term care savings of $11,999, with 0.10-0.68 QALYs gained over a patient's remaining lifetime.
A 20-min power nap reduces fatigue and daytime sleepiness in emergency doctors following night shifts
In a randomized controlled trial, 54 emergency doctors were assigned to either a 20-min EEG-verified power nap or a control group that stayed awake. The nap group showed a median 3-point reduction in Fatigue Assessment Scale (FAS) and a median 5-point reduction in Epworth Sleepiness Scale (ESS), while controls showed increases of 4 points on both scales. Between-group differences were significant (P<0.001) with large effect sizes (Cliff's delta = 0.71 for fatigue, 0.78 for sleepiness).
B. subtilis Rosell-179 probiotic supplementation enhances skin carotenoid status in healthy premenopausal women
A 10-week double-blind RCT in 37 premenopausal women found that daily supplementation with a mixed carotenoid supplement plus B. subtilis Rosell-179 probiotic led to a larger increase in skin carotenoid status (SCS) compared to carotenoid supplement plus placebo, with an estimated difference of 1.1 units at week 10 (p=0.056). Plasma carotenoids increased in both groups from baseline to week 5 but did not continue to increase, and no significant changes were observed in antioxidant capacity, inflammation, or skin health markers.
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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