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
329 claimsAcute moderate-intensity exercise offsets the negative impact of sleep restriction on long-term declarative memory, an effect mediated by slow-wave sleep percentage.
In healthy young adults, a single 30-minute evening moderate-intensity cycling session before sleep restriction (4.5 hours) significantly improved delayed recall of face-name pairs compared to sleep restriction alone (p=0.028). The exercise group's performance was comparable to normal sleep groups, and the proportion of slow-wave sleep statistically mediated the exercise-memory benefit (95% bootstrap CI 0.073-0.924).
Combining sleep report feedback with telephone-based health guidance may improve subjective sleep status in community-dwelling older adults.
In a three-arm randomized controlled trial of 229 community-dwelling older adults (mean age 78.5 years), participants receiving sleep report feedback plus telephone-based health guidance for either 3 or 6 months showed significant within-group improvements in Athens Insomnia Scale (AIS) scores at 3 months, while those receiving feedback alone showed no significant change. Between-group comparison at 3 months showed that the group receiving feedback plus guidance for the first 3 months had significantly lower AIS scores than the control group (feedback alone).
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).
Acupuncture improves insomnia severity and sleep quality in breast cancer patients with post-chemotherapy insomnia, but the effect may not be clinically meaningful.
In a randomized sham-controlled trial of 76 breast cancer patients with post-chemotherapy insomnia, acupuncture significantly reduced Insomnia Severity Index (ISI) scores compared to sham at post-treatment (mean difference -1.61, 95% CI -2.71 to -0.50) and at 1-month follow-up (-1.77, 95% CI -3.22 to -0.32). However, the between-group difference did not reach the minimal clinically important difference, so a clinically meaningful advantage over sham cannot be concluded.
Guided digital cognitive-behavioral therapy for insomnia (CBT-I) reduces insomnia severity in adults with insomnia and co-occurring anxiety, PTSD, or BPD symptoms
In a randomized controlled trial, guided digital CBT-I produced large reductions in insomnia severity compared to a sleep diary control at posttreatment (d = -1.04) and at 8-month follow-up (d = -0.98). Small effects were observed on anxiety and BPD symptoms at posttreatment, but not on PTSD symptoms, and these effects were not sustained at follow-up.
Organic selenium supplementation improves glycemic control and insulin sensitivity in patients with type 2 diabetes and diabetic peripheral neuropathy
In a triple-blind, randomized, placebo-controlled trial, 50 patients with T2DM and DPN received 200 μg/day organic selenium or placebo for 8 weeks. Selenium significantly reduced fasting blood sugar (mean difference -33.95 mg/dL), HbA1c (-1.20%), and HOMA-IR (-1.57), while increasing QUICKI (0.02). No significant between-group improvements were seen in overall quality of life or sleep quality, except for daytime dysfunction.
Nurse-led algorithm-based early mobilization protocol reduces post-intensive care syndrome in cardiac surgery ICU patients
In a randomized controlled trial of 38 cardiac surgery ICU patients, a nurse-led algorithm-based early mobilization protocol significantly reduced PICS scores (Z = -3.83, P < .001), anxiety and depression (Z = -3.52, P < .001), and improved sleep quality (Z = -3.83, P < .001) compared to usual care. No mobilization-related adverse events occurred.
Survodutide reduces body weight in Chinese adults with overweight or obesity
This phase 3 randomized controlled trial is designed to evaluate the efficacy, safety, and tolerability of survodutide (3.6 mg or 4.8 mg once weekly) versus placebo in Chinese adults with overweight or obesity. The primary endpoints are percentage change in body weight and achievement of ≥5% body weight reduction from baseline to week 52. Baseline characteristics show a mean BMI of 33.2 kg/m² and a high prevalence of obesity-related complications.
Mediterranean diet is associated with a shift toward a more morning-oriented chronotype in female patients with relapsing-remitting multiple sclerosis
In a 12-week randomized pilot trial, 34 female patients with relapsing-remitting MS were assigned to either a Mediterranean diet (MedDiet) or time-restricted eating (TRE). MEQ scores increased only in the MedDiet group (p = 0.035), suggesting a shift toward morningness, while PSQI scores improved over time in both groups without a diet-specific effect. No significant changes were observed in appetite-related hormones (leptin, ghrelin).
Alixorexton, a selective orexin 2 receptor agonist, improves wakefulness in narcolepsy type 1
In a phase 2 randomized controlled trial, alixorexton (4, 6, or 8 mg once daily) significantly increased mean sleep latency on the Maintenance of Wakefulness Test compared to placebo at 6 weeks. Placebo-corrected improvements were 22.2, 24.1, and 26.0 minutes for the 4, 6, and 8 mg doses, respectively. The drug was generally well tolerated, with adverse events consistent with on-target OX2R agonism.
Unsaturated fatty acids (oleic acid and alpha-linolenic acid) enhance metabolic flexibility by accelerating time-based respiratory quotient dynamics compared to palmitic acid in healthy young men
In a randomized crossover trial, meals enriched with unsaturated fatty acids (oleic acid or alpha-linolenic acid) led to faster time-to-peak RQ and time-to-FQ compared to palmitic acid-rich meals, indicating more efficient postprandial substrate switching. The oleic acid trial also showed higher serum C2-acylcarnitine-to-free carnitine ratios and urinary C2-acylcarnitine concentrations, which were associated with faster time-to-FQ.
Forest bathing reduces perceived stress and improves sleep quality in healthy young adults compared with urban exposure
In a randomized crossover trial, forest bathing significantly reduced perceived stress (PSS from 22.3 to 20.7) and mood disturbance (POMS from 104.6 to 93.2), and improved sleep quality (SRSS from 20.5 to 18.0) and insomnia severity (AIS from 6.2 to 4.8), whereas urban exposure showed no comparable improvements. Modest reductions in white blood cell count, fasting glucose, and triglycerides were also observed after forest bathing.
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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