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
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
671 claimsAssociation rules derived from multimodal sleep data reveal significant co-occurrences between lifestyle interventions and sleep patterns in adults with mild-to-moderate OSA using a digital therapeutics application.
The study analyzed a 12-week digital intervention for 192 adults with mild-to-moderate OSA, combining sleep diary, smartwatch, and app engagement data. Using the Apriori algorithm, association rules with lift and confidence scores significantly higher than random chance were generated, showing co-occurrences between lifestyle missions and sleep diary or watch measurements.
A four-week combined respiratory muscle training and breathing exercise program improves sleep quality and reduces perceived stress in healthy university students.
A 4-week intervention combining diaphragmatic breathing, pursed-lip breathing, and threshold-loaded inspiratory/expiratory muscle training (40-60% maximal inspiratory pressure, 5 days/week) was associated with a 26% improvement in sleep quality (PSQI) and a 19% reduction in perceived stress (PSS) in 40 healthy university students (median age 22, BMI 23.14 ± 4.05 kg/m²). Breath-holding time increased by 132% (p < 0.001, r = 0.87), and functional performance improved significantly (TUG decreased 9%, d_z = 1.01; STS improved 12%, d_z = 1.12).
Physical exercise is associated with better sleep quality in university students, mediated by reduced mobile phone addiction and rumination
A cross-sectional study of 1,300 university students found that physical exercise negatively predicted PSQI scores (β = -0.022, p < 0.01), indicating better sleep quality. This association was mediated by a chain pathway through reduced mobile phone addiction and rumination.
NNZ-2591 improves sleep in children and adolescents with Phelan-McDermid syndrome
In an open-label phase 2 trial, NNZ-2591 was associated with significant improvements in sleep assessments among 18 children and adolescents with Phelan-McDermid syndrome after 13 weeks of treatment. Sleep was one of 14 secondary efficacy endpoints, with significant improvement from baseline observed at week 13.
Cheers Restore use is associated with improved next-day subjective well-being after alcohol consumption in healthy adults
In a decentralized observational cohort study of 90 adults, use of the dietary supplement Cheers Restore was associated with statistically significant improvements in next-day mental clarity, physical well-being, energy, and sleep quality compared to alcohol-only nights. Effect sizes were small (Cohen's d = 0.20-0.32). The study was observational and not designed to establish causality.
Metformin may improve sleep outcomes in older adults with type 2 diabetes, particularly those with poor baseline sleep quality.
This narrative review suggests that metformin use in older adults with T2DM is associated with modest improvements in sleep-related outcomes, especially among patients with Pittsburgh Sleep Quality Index scores above 5. The evidence is based on observational studies and mechanistic plausibility, with no dedicated randomized controlled trials available.
Nighttime fasting intervals are not significantly associated with depressive symptoms during the perinatal period in women with overweight or obesity
In a secondary analysis of 232 pregnant individuals with pre-pregnancy BMI ≥25 kg/m², nighttime fasting intervals (NFIs) remained stable across early pregnancy, mid-pregnancy, and 6 months postpartum (mean 12.7 hours). NFIs were not significantly associated with depressive symptoms overall, but at mid-pregnancy, long NFIs showed a geometric mean ratio of 0.84 (95% CI: 0.64-1.11) relative to middle NFIs, suggesting a potential but non-significant trend. After adjusting for sleep quality, longer NFIs were significantly associated with lower depressive symptoms in mid-pregnancy.
Prenatal PFOA exposure is associated with modestly higher sleep problem scores in early childhood
In a cohort of 2,836 mother-child pairs, higher prenatal PFOA concentrations were associated with higher CBCL Sleep Problems T-scores in children aged 1-5 years (β=0.13; 95% CI: 0.05, 0.21). Associations for PFOS, PFNA, and PFHxS were small and not statistically significant.
Low-sodium oxybate reduces daytime sleepiness and improves nighttime sleep in participants with narcolepsy
In a phase 4 open-label study of 34 participants with narcolepsy (type 1 or 2), low-sodium oxybate (LXB) significantly reduced daytime sleepiness, with a least-squares mean change in Epworth Sleepiness Scale score of -7.7 (P < 0.0001). Nighttime sleep improvements included a 45-minute increase in deep sleep (N3 duration), a reduction in transitions to lighter sleep stages by 13.1, and 3.2 fewer nocturnal awakenings.
Adherence to two or more 24-h movement behavior guidelines reduces hypertension risk in adolescents
Adolescents who adhered to two or more movement behavior recommendations (physical activity, screen time, sleep) had a reduced risk of hypertension (RR=0.31; 95% CI: 0.09-0.98) compared to those meeting fewer guidelines. This association was not modified by social determinants of health.
Indirect antibiotic exposure during delivery is associated with a higher daytime-to-nighttime sleep ratio and fewer nighttime awakenings in infants at 2 and 6 months.
In a prospective birth cohort study of 192 infants, maternal antibiotic use during delivery was associated with a higher daytime-to-nighttime sleep ratio and fewer nighttime awakenings at 2 and 6 months of age. Effect sizes were small to moderate, indicating subtle alterations in sleep behavior rather than overt sleep disturbance.
A 12-week mat Pilates intervention improves endothelial function in both non-obese and obese middle-aged women, but body-composition changes differ by obesity status.
In an uncontrolled secondary analysis of 32 premenopausal middle-aged women, a 12-week mat Pilates program significantly improved flow-mediated dilation in both non-obese (+15.6%) and obese (+29.7%) groups. Significant group-by-time interactions were found for body weight, fat mass, and percent body fat, indicating obesity-dependent body-composition responses, but not for other cardiometabolic outcomes.
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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