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
671 claimsPhysical exercise reduces bedtime procrastination in college students through a chain mediation of self-control and time management tendencies
A survey of 1,069 college students found that physical exercise negatively predicted bedtime procrastination (β = -0.158, p < 0.01). Self-control and time management tendencies mediated this relationship in a chain pathway: physical exercise → self-control → time management tendency → bedtime procrastination.
Higher magnesium intake is associated with lower odds of insomnia symptoms in adults without diabetes
In Puerto Rican adults without diabetes, higher total magnesium intake (per 100 mg/d) was associated with 58% lower odds of insomnia symptoms (OR 0.42, 95% CI 0.23-0.79), and magnesium supplement users had 63% lower odds compared to nonusers (OR 0.37, 95% CI 0.17-0.81). This association was not observed in participants with diabetes (P-interaction < 0.05).
Semaglutide 2.4 mg reduces the incidence of obesity-related complications and is cost-effective in Japan under retreatment scenarios.
In a lifetime economic model from a Japanese public payer perspective, semaglutide 2.4 mg plus diet and exercise reduced the incidence of obesity-related complications such as type 2 diabetes, cardiovascular events, obstructive sleep apnea, and gout compared to diet and exercise alone. The incremental cost-effectiveness ratio was ¥5,300,580/QALY for patients without type 2 diabetes and ¥7,077,984/QALY for those with type 2 diabetes, with retreatment improving QALY gains.
Meal enjoyment, social interaction, and outing frequency are associated with handgrip strength in older women after adjusting for age
In a cross-sectional study of 2206 community-dwelling older women, higher handgrip strength was associated with younger age and more favorable lifestyle behaviors. After adjusting for age, meal enjoyment (p=0.024), social interaction (p=0.001), and outing frequency (p=0.017) remained significantly associated with handgrip strength, while sleep quality (p=0.073) and exercise frequency (p=0.060) did not. Higher lifestyle scores were significantly associated with higher handgrip strength.
Asthma predicts higher risk of depression, anxiety, and their comorbidity in Australian men
In a retrospective cohort study of 16,021 Australian men followed from 2014 to 2022, self-reported asthma was associated with significantly higher risks of depression (RR=1.23), anxiety (RR=1.12), and comorbid depression with anxiety (RR=1.27). The highest prevalence of comorbid depression and anxiety was observed in 2020.
THC/CBD combination reduces Restless Legs Syndrome severity in patients with multiple sclerosis and idiopathic RLS
In an exploratory open-label trial, 2.7 mg THC/2.5 mg CBD significantly improved IRLS scores after 1 and 3 months (p<0.001), with sustained improvement at 1 year in 66.66% of patients. Wake after sleep onset was also significantly reduced (p=0.015).
Walking habit reduces colorectal cancer risk in adults in Hunan, China
In a case-control study of colorectal cancer (CRC) patients and matched controls in Hunan, China, participants with a walking habit had a significantly lower risk of CRC compared to those without (OR=0.533, 95% CI: 0.392-0.725, P<0.001). This protective effect was observed after adjusting for gender and age.
Financial strain is associated with poorer sleep outcomes, with stronger associations among Asian individuals, particularly Pakistani individuals, compared to White individuals.
This longitudinal study of 36,544 individuals (114,164 person-years) from the UK Household Longitudinal Study found that financial strain was associated with poorer sleep quality, sleep disturbance, daytime dysfunction, sleep latency, and sleep medication use. The association was stronger among Asian individuals compared to White individuals, with the effect most pronounced in Pakistani individuals.
Sleep-timing mismatch (MSFsc-lights-off interval) predicts poorer objective sleep initiation, continuity, and REM architecture in a clinical population under a fixed laboratory schedule
In 645 clinically referred adults undergoing polysomnography under a fixed schedule (lights-off 21:30, lights-on 06:00), a greater mismatch between individual sleep midpoint (MSFsc) and lights-off time was independently associated with longer sleep onset latency, lower sleep efficiency, higher N1 sleep, and lower REM percentage. These associations were most pronounced in patients with later MSFsc and remained significant after adjusting for age, sex, BMI, AHI, and insomnia severity.
SGLT2 inhibitors reduce acute kidney injury incidence in patients with diabetes mellitus receiving cisplatin chemotherapy
In a retrospective study of 288 patients with diabetes mellitus receiving cisplatin, those taking SGLT2 inhibitors had a significantly lower incidence of acute kidney injury (13.9% vs 28.5%, OR 0.42, 95% CI 0.23-0.76). The SGLT2 inhibitor group also showed higher eGFR at 3 months and lower rates of hypomagnesemia and anemia.
Sleep duration of approximately 7 hours on workdays and at least moderate-intensity physical activity are associated with better early glycemic control in newly diagnosed type 2 diabetes patients
In a cross-sectional study of 340 newly diagnosed type 2 diabetes patients, a U-shaped association was found between weekday sleep duration and fasting blood glucose, with optimal sleep around 6.92 hours. Moderate- to high-intensity physical activity was associated with significantly lower fasting blood glucose and glycated hemoglobin, and could partially offset the adverse glycemic effects of insufficient sleep.
Moderate-to-vigorous physical activity combined with optimal sleep duration (6-8 h/night) is associated with the lowest risk of falls in Chinese older adults
Among 10,232 Chinese adults aged 60+, moderate-to-vigorous physical activity (MVPA) was associated with 15.8% lower odds of falls (OR=0.842, 95% CI: 0.745-0.952) compared to low physical activity. The combination of MVPA and optimal sleep (6-8 h) was associated with the lowest fall risk (OR=0.524, 95% CI: 0.440-0.626) relative to the reference group.
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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