1202 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
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 claimsEssential 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%.
Mepilex Lite dressings combined with indomethacin suppositories may improve treatment efficiency of acute radiation dermatitis of the anal canal skin in rectal cancer patients undergoing radiotherapy.
This protocol describes an assessor-blinded RCT to evaluate the efficacy and safety of adding Mepilex Lite dressings to indomethacin suppositories for acute radiation dermatitis of the anal canal skin. The primary outcome is treatment efficiency at day 14 post-intervention, with secondary outcomes at days 7 and 21, plus pain, anxiety/depression, sleep quality, and quality of life. The study plans to enroll 274 patients, but results are not yet reported.
Parent-mediated screen time usage module reduces screen time and improves sleep quality in children with borderline IQ
A randomized controlled trial of 60 children with borderline IQ found that a parent-mediated screen time usage module (PM-STUM) significantly reduced screen time (η²p=0.4), improved sleep quality (η²p=0.3), increased physical activity (η²p=0.2), and reduced behavioral difficulties (η²p=0.2) compared to controls at 6 weeks postintervention.
Elinzanetant reduces vasomotor symptom frequency and sleep disturbance in menopausal women across diverse populations
In the OASIS clinical trial program (OASIS-1-4), elinzanetant significantly reduced vasomotor symptom frequency vs placebo from as early as week 1 in OASIS-1 and -2, and by week 12 in all studies, with benefits maintained up to 50 weeks. Sleep disturbance, measured by PROMIS Sleep Disturbance Short Form 8b, improved across all trials as early as week 1, with significant reductions vs placebo at week 12 in OASIS-1, -2, and -4.
Caffeine expectancy does not improve interval running performance in trained runners
In a randomized controlled crossover trial, trained runners who believed they had consumed caffeine (placebo) showed no significant improvement in total session time for 5 x 1000-m interval running compared to a control condition (1021.50 ± 114.01 vs. 1017.23 ± 109.08 s, p = 0.270, ES = 0.31). No differences were found in pacing, heart rate, perceived exertion, or running kinematics, but participants reported increased feelings of activeness and some caffeine-related side effects (e.g., increased urine production, sleep disturbances) under the placebo condition.
Bilateral glossopharyngeal nerve block with 0.2% ropivacaine reduces postoperative pain and improves recovery outcomes in pediatric tonsillectomy compared to peritonsillar infiltration or sham control
In a double-blind RCT of 90 children (4-10 years) undergoing day-case tonsillectomy, bilateral glossopharyngeal nerve block (GNB) with 0.2% ropivacaine significantly prolonged time to first analgesic request (median 240 vs 120 min for control, P<0.001) and reduced pain at rest (2-12h) and during swallowing (2-24h) compared to sham control. GNB also reduced nausea (6.7% vs 20% RI and 33.3% control) and improved sleep quality and parental satisfaction, without increased sedation or major complications.
Pre-bedtime music maintains global subjective sleep quality in family caregivers of patients with advanced cancer
In a randomized controlled trial, 76 family caregivers of advanced cancer patients were assigned to listen to individually chosen music for 30 minutes before bedtime for 7 days or to a control group listening to pre-recorded basic nursing education messages. The music group showed a significantly smaller decline in global sleep quality (PSQI Global Score change +0.60 vs +2.05 points, p=0.006), indicating that music helped maintain sleep quality. Exploratory findings also suggested improvements in subjective sleep duration (+0.55 h) and daytime sleepiness (ESS -2.74 points).
Online laughter yoga improves sleep quality and reduces burnout symptoms in nurses
In a pilot randomized trial with 47 nurses, online laughter yoga significantly improved sleep quality (p=0.009), emotional exhaustion (p=0.006), and personal accomplishment (p=0.006) with large effect sizes, while face-to-face and control groups showed no significant changes. No significant differences in perceived stress were observed across groups.
Lactiplantibacillus plantarum Probio87 supplementation improves functional constipation and associated psychological well-being in adults
In a randomized, double-blind, placebo-controlled trial, 104 adults with functional constipation (Rome IV criteria) received either L. plantarum Probio87 or placebo for 8 weeks, with a 4-week follow-up. Probio87 significantly increased weekly complete spontaneous bowel movements at Week 8 and Week 12 compared to placebo, and improved Rome IV symptom scores, constipation-related quality of life, and HAMD-24 domains (anxiety, sleep, retardation). Exploratory gene-expression analysis showed increased BDNF and reduced IL-1β, CD117, CXCR5, IDO1, DBH, and MLNR expression in the probiotic group.
Fenugreek oral capsule improves self-reported sleep quality in primiparous postpartum women
In a triple-blind RCT of 60 primiparous women, fenugreek seed extract (700 mg daily) significantly improved PSQI scores compared to placebo at postpartum days 30 and 60 (p<0.001). At day 60, mean PSQI scores were 5.1±1.4 in the fenugreek group vs 8.9±1.5 in the placebo group, after adjusting for baseline differences.
Elinzanetant reduces wakefulness after sleep onset in postmenopausal women with sleep disturbance
Elinzanetant 120 mg reduced polysomnography-measured wakefulness after sleep onset (WASO) by an estimated 22.5 minutes more than placebo at Week 4 (90% CI: -35.47, -9.52). Post hoc analysis across 12 weeks suggested improvements in sleep continuity, supported by subjective and objective multimodal measures.
Golimumab reduces disease activity and improves quality of life in patients with axial spondyloarthritis
Golimumab, an anti-TNF-alpha antibody, is effective in reducing disease activity, back pain, sleep disruption, and fatigue in axial spondyloarthritis, while improving quality of life and work productivity. Real-world studies and post hoc analyses support these benefits, with a favorable safety profile consistent with other TNF inhibitors.
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.
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.