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 claimsAdvanced age, prolonged hypertension duration, severe hypertension, sedentary lifestyle, and frequent pre-bedtime electronic device use are independently associated with sleep disorders in elderly hypertensive patients.
In a cross-sectional study of 528 elderly hypertensive patients, the prevalence of sleep disorders was 39.02%. Multivariate logistic regression identified advanced age (≥70 years), prolonged hypertension course (≥10 years), high hypertension grade (grade 2-3), lack of regular exercise, and frequent pre-bedtime electronic device use (≥3 times/week) as independent factors associated with sleep disorders (all P < 0.001).
Longer nocturnal sleep duration is associated with higher personal-social development and communication scores in 12-month-old Iranian infants
In a sample of 646 Iranian infants, longer nocturnal sleep duration was significantly associated with higher personal-social development scores (β=0.52, p=0.03) and better communication scores (β=0.42, p=0.05). Increased night waking duration was negatively associated with personal-social (β=-0.92, p<0.001) and total ASQ scores (β=-2.01, p=0.004).
High parental perceived stress is associated with increased obesity risk in Spanish children and adolescents
Children of parents with high perceived stress had a higher prevalence of obesity (4.0% vs 1.6%) compared to those with low-stress parents, with an adjusted odds ratio of 2.76 (95% CI, 1.08-7.06; P = .03). The study also found positive linear associations between parental stress and children's BMI z-score and waist-to-height ratio.
Long sleep duration is associated with sarcopenia in community-dwelling older adults, with a stronger association in those with lower physical activity
In a cross-sectional study of 2855 older adults (mean age 75.6 years), those sleeping ≥9 hours had higher odds of sarcopenia (OR 2.09, 95% CI 1.01-4.29) after adjusting for covariates. The association was stronger in participants with lower moderate-to-vigorous physical activity (OR 3.34, 95% CI 1.21-9.21) and not significant in those with higher activity (OR 1.37, 95% CI 0.47-3.99).
Both regular exercise and weekend warrior activity patterns are associated with better physical health in adolescents compared to insufficient activity, with no significant difference between the two patterns.
In a cross-sectional study of 1,070 Tibetan and Han adolescents aged 12-18, both regular exercise (≥60 min/day of MVPA on most days) and weekend warrior patterns (≥60 min/day on fewer days) were associated with better physical health scores compared to insufficient activity. The odds ratios were 2.193 (95% CI: 1.324-3.633) for regular activity and 3.278 (95% CI: 1.386-7.749) for weekend warrior pattern, with no significant difference between them (p=0.417).
Hericium erinaceus supplementation improves symptoms of sleep disorders
A systematic review of five RCTs and three pilot clinical trials found that Hericium erinaceus (Lion's Mane mushroom) reduced symptoms of sleep disorders. The review also reported cognitive improvements, with a combined weighted mean increase of 1.17 on the Mini-Mental State Examination in intervention groups.
Circadian rhythm sleep disorder increases risk of open-angle glaucoma, but melatonin use may reduce this risk
In a retrospective cohort study of 24,730 matched pairs, patients with circadian rhythm sleep disorder (CRSD) had a significantly higher risk of open-angle glaucoma (OAG) at 1 year (0.14% vs. 0.04%; aHR 2.67), 3 years (0.25% vs. 0.07%; aHR 3.02), and 5 years (0.27% vs. 0.08%; aHR 2.88). Among CRSD patients using melatonin, the risk of OAG was not significantly different from controls, suggesting a potential protective effect of melatonin.
Poorer sleep quality and lower quality of work life are independently associated with greater missed perioperative nursing care among operating room technologists.
In a cross-sectional study of 332 operating room technologists, poorer sleep quality (B=0.85, β=0.14, p=0.012) and lower quality of work life (B=-0.12, β=-0.15, p=0.021) were independently associated with greater missed perioperative nursing care. The final regression model explained 33.8% of the variance in missed care.
Higher educational attainment is associated with better cardiometabolic markers and health behaviors in a large Japanese population.
In a cross-sectional study of 61,684 Japanese adults, higher education levels were generally associated with better cardiometabolic markers (e.g., lower waist circumference, BMI, blood pressure) and healthier behaviors (e.g., less smoking, more exercise), though also linked with higher LDL cholesterol. Associations were stronger in women and middle-aged participants (39-64 years).
Eating jetlag is not associated with adiposity in preschool children overall, but among those with high social jetlag, greater morning latency jetlag is associated with higher BMI z-score and waist-to-height ratio.
In a cross-sectional study of 639 Finnish preschoolers (3-6 years), eating jetlag indicators were not associated with adiposity in the full sample. However, among children with high social jetlag (median 62 min), greater morning latency jetlag was associated with higher BMI z-score (β=0.83, 95% CI: 0.19 to 1.46) and higher waist-to-height ratio (β=0.035, 95% CI: 0.013 to 0.058).
Fatigue in children with ESR-JIA is associated with lower muscle mass, weaker ankle plantarflexor strength, higher pain intensity, depression-related cognitive changes, and poorer sleep efficiency.
In a cross-sectional study of 77 children with enthesitis/spondylitis-related juvenile idiopathic arthritis (ESR-JIA), fatigue severity was independently associated with pain intensity, depression-related cognitive changes, ankle plantarflexion strength, and sleep efficiency. These factors collectively explained 33.6% of the variance in fatigue scores measured by the PedsQL-MFS.
Eating jetlag is associated with adiposity in preschool children only when social jetlag is high, with direction varying by indicator
In a cross-sectional study of 639 Finnish preschoolers (3-6 years), eating jetlag indicators were not associated with BMI z-score or waist-to-height ratio in the full sample. However, among children with high social jetlag (median 62 min), greater eating midpoint jetlag was associated with lower BMI z-score (β: -0.65, 95% CI: -1.21 to -0.10), while greater morning latency jetlag was associated with higher BMI z-score (β: 0.83, 95% CI: 0.19 to 1.46) and higher waist-to-height ratio (β: 0.035, 95% CI: 0.013 to 0.058).
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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