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
329 claimsDaily Lactococcus cremoris YRC3780 intake for 8 weeks improves subjective sleep quality and alleviates daytime sleepiness and difficulty falling asleep in healthy Japanese adults with sleep complaints.
In a randomized, double-blind, placebo-controlled trial of 105 healthy Japanese adults with Athens Insomnia Scale (AIS) scores ≥6, daily intake of Lactococcus cremoris YRC3780 for 8 weeks significantly improved AIS scores and change from baseline compared to placebo. Significant improvements were also seen in specific AIS items for sleep induction at 4 weeks and daytime functioning at 8 weeks, as well as in subjective measures of falling asleep quickly and sleepiness while watching TV.
PeptiSleep™ improves getting to sleep and quality of sleep in adults with sleep impairment
In a randomized, placebo-controlled pilot study, PeptiSleep™, a rice protein hydrolysate, showed nominally significant improvements in getting to sleep (p=0.050) and quality of sleep (p=0.036) as measured by the Leeds Sleep Evaluation Questionnaire. The study was exploratory with a small sample size (n=26) and no adjustments for multiple comparisons.
Intranasal dexmedetomidine on the night before surgery reduces postoperative delirium incidence in older patients undergoing total hip or knee arthroplasty
In a randomized, double-blind, placebo-controlled trial, 232 older patients (≥60 years) undergoing total hip or knee arthroplasty received either intranasal dexmedetomidine (100 μg total dose) or normal saline at 21:00 the night before surgery. The incidence of postoperative delirium within 3 days was 10.3% in the dexmedetomidine group versus 20.7% in the placebo group (relative risk = 0.50; 95% CI = 0.26-0.95; P = 0.030). The intervention also improved perioperative sleep quality and reduced anxiety and pain, with no severe adverse events.
Adding a floss-band procedure with active shoulder movement to conventional physiotherapy improves shoulder pain and sleep quality in chronic hemiplegic shoulder pain patients.
In a randomized controlled trial of 40 adults with chronic hemiplegic shoulder pain, adding a floss-band procedure with active shoulder movement to conventional physiotherapy significantly improved SPADI scores (by 20.87-28.34 points) and PSQI scores (by 2.48-3.87 points) compared to physiotherapy alone. Secondary outcomes including VAS pain and shoulder range of motion also favored the experimental group. All results remained significant after Holm correction.
Immersive virtual reality (IVR) reduces negative affect in college students with mild-to-moderate depressive symptoms
This pilot RCT with 70 college students found that a standardized IVR game intervention, added to routine psychological guidance, significantly reduced negative affect (NA) over time compared to control (group-by-time interaction p < 0.001). Sustained reductions in NA were observed starting at T3 in the intervention group. No significant improvements were found in core depression severity (HAMD-17) or in sleep quality after correction, though sleep quality showed a trend toward improvement.
A fixed 1-month course of oral oxycodone after total knee arthroplasty produces small improvements in day 1 pain and length of hospital stay that are statistically significant but below clinically meaningful thresholds.
In a triple-blind randomized controlled trial, 190 adults undergoing primary total knee arthroplasty received either immediate-release oral oxycodone (5 mg twice daily) or placebo for 1 month, in addition to a standardized multimodal nonopioid regimen. Oxycodone reduced day 1 pain by 0.48 cm on a 10-cm VAS (P=0.015) and length of stay by 0.2 days (P=0.047), but these differences did not reach the minimal clinically important difference (MCID) of 1.0 cm for pain. No significant differences were observed for pain at day 7 or 30, or for functional outcomes, sleep quality, or satisfaction.
Tuina may reduce fatigue severity in chronic fatigue syndrome, but evidence is pending from an ongoing randomized controlled trial.
This is a study protocol for a multicenter, parallel-group randomized controlled trial evaluating Tuina (traditional Chinese manual therapy) for chronic fatigue syndrome (CFS). The trial will enroll 166 participants with CFS, randomized 1:1 to Tuina (twice weekly for 8 weeks) or standardized usual care (health education and symptom management). The primary outcome is change in Fatigue Scale-14 (FS-14) score from baseline to week 8, with secondary outcomes including quality of life, sleep, pain, anxiety, depression, gastrointestinal symptoms, bowel function, and handgrip strength. Exploratory mechanistic outcomes include plasma tryptophan-pathway metabolites, gut microbiota profiling, resting-state fMRI, and magnetic resonance spectroscopy.
Online Mindfulness-Based Stress Reduction (MBSR) improves sleep quality in mothers of children with autism spectrum disorder
In a randomized controlled trial of 72 mothers of children with ASD, an online MBSR program (eight 90-minute sessions twice a week) significantly improved sleep quality as measured by the Pittsburgh Sleep Quality Index (PSQI) immediately after and one month post-intervention compared to a control group. The intervention group showed significant improvement over time (F=107.004, P<0.001), while the control group showed no significant change (F=1.292, P>0.05).
Almond consumption improves subjective sleep quality in adults with poor sleep
In a 5-month randomized controlled trial, adults with poor sleep quality who consumed whole almonds showed significantly greater improvements in subjective sleep efficiency compared to controls (mean change 9.7 vs. 5.4, p=0.021). The almond group also had lower global PSQI scores (3.94 vs. 4.79, p=0.013), higher subjective sleep efficiency (94.45% vs. 91.85%, p=0.012), and shorter subjective sleep latency (18.46 vs. 26.29 min, p=0.016) after adjustment. Endline melatonin concentrations were significantly higher in the almond group (250.63 vs. 206.19 pg/mL, p=0.050).
Continuous intraoperative esketamine infusion reduces the incidence of postoperative sleep disorders and improves sleep quality in parturients undergoing cesarean section under general anesthesia.
In a randomized, double-blind, placebo-controlled trial, 140 parturients undergoing elective cesarean delivery under general anesthesia received either continuous esketamine (0.3 mg/kg/h) or saline after delivery. At 3 and 7 days post-surgery, the esketamine group had significantly lower PSQI scores, lower sleep NRS scores, and lower incidence of PSD and postpartum depression compared to controls. The intervention also reduced pain scores and rescue analgesia use within 72 hours.
VR-integrated MBCT may improve functional disability and pain bothersomeness in patients with chronic non-specific low back pain (CNLBP) compared to usual care alone.
This protocol describes a randomized controlled trial to evaluate the efficacy and safety of an 8-week VR-integrated mindfulness-based cognitive therapy (VR-MBCT) as an adjunct to usual care in 214 patients with CNLBP. Primary outcomes are the proportions of patients achieving at least 30% improvement in functional disability (Oswestry Disability Index) and pain bothersomeness (0-10 scale) at week 8. The trial is open-label and will analyze data using intention-to-treat generalized estimating equations.
N-PEP-12 supplementation improves attention, working memory, and mental wellbeing in healthy middle-aged and older adults with subjective cognitive complaints
In a randomized, double-blind, placebo-controlled trial of 276 adults aged 50-75 with subjective cognitive complaints, N-PEP-12 supplementation (45 mg or 90 mg daily) showed a significant time-dependent treatment effect on primary attention outcomes (group-by-visit interaction p=0.003). Exploratory analyses at 90 days showed greater improvements in alertness, attention omissions, memory omissions, and Digit Span scores for both N-PEP-12 groups compared to placebo, with no significant main effect of treatment arm (p=0.133).
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.