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 claimsDaily vitamin D3 supplementation improves overall sleep quality more than weekly supplementation in vitamin D3-deficient adults
In a randomized controlled trial of 87 vitamin D3-deficient adults, daily supplementation (6000 IU/day for 8 weeks) significantly improved PSQI total score compared to weekly supplementation (60,000 IU/week) (8.46 vs 9.93, P=0.024). Daily dosing also improved sleep duration (0.93 vs 1.55, P=0.002) and daytime dysfunction (0.67 vs 1.11, P=0.007), while weekly dosing was better for reducing need for sleep medication (0.13 vs 0.37, P=0.034).
Aromatherapy with chamomile-lavender blend or vetiver oil reduces fatigue and improves sleep quality in intensive care nurses
In a randomized placebo-controlled trial, 96 intensive care nurses with fatigue and sleep disturbances received either chamomile-lavender essential oil blend, vetiver oil, or placebo (jojoba oil) via aromatherapy massage once daily before bedtime for 4 weeks. Both active aromatherapy groups showed significant reductions in fatigue (VAS and Piper Fatigue Scale) and improvements in sleep quality (PSQI) compared to placebo, with PSQI scores decreasing from ~10.4 to ~4.6 in active groups versus ~10.8 to 6.8 in placebo. The study reported a large effect size (f=0.462) and high statistical power (0.984).
Ferula asafoetida oleo-gum resin (ASF) improves sleep quality in individuals with functional dyspepsia symptoms
In a randomized, double-blind, placebo-controlled trial, 62 participants with functional dyspepsia symptoms received 250 mg/day of ASF or placebo for 14 days. ASF treatment significantly improved sleep quality as measured by the Bergen Insomnia Scale, with a mean change of 10.89 ± 3.23 points (P < .001) on day 14.
Dietary nitrate supplementation preserves peak oxygen uptake during Ramadan fasting in healthy adults
In a randomized controlled trial, healthy adults who consumed beetroot juice (providing ~6.45 mmol nitrate) twice daily for 10 days during Ramadan fasting maintained their absolute and relative peak oxygen uptake, while the control group experienced significant declines. Absolute VO2peak decreased by -155 mL/min in controls but increased by +67 mL/min in the nitrate group (P<0.01). Relative VO2peak changed by -2.4 mL/kg/min in controls versus +0.3 mL/kg/min in the nitrate group (P=0.02).
Digitally delivered interdisciplinary care (ADCompanion) is noninferior to routine care in reducing disease severity in patients with atopic dermatitis
This protocol describes a multicenter randomized noninferiority trial comparing a digital interdisciplinary care concept (ADCompanion) to routine care for atopic dermatitis. The primary endpoint is physician-assessed disease severity (SCORAD) at 6 months, with 603 participants recruited across 7 centers in Germany. Final results are expected in 2026, and the claim of noninferiority is not yet established.
Ashwagandha root extract improves sleep quality and reduces perceived stress in pregnant women
In a 12-week RCT of 70 pregnant women in their second trimester, Ashwagandha root extract (ARE) 300 mg twice daily plus standard care significantly improved subjective sleep quality at all visits (p=0.036), sleep duration at weeks 8 and 12 (p<0.001), and sleep disturbances at week 12 (p=0.028) compared to standard care alone. Perceived stress was also significantly reduced with ARE (-10.50 vs. -5.35; p<0.001).
Digital cognitive behavioral therapy for insomnia (dCBT-I) improves sleep onset latency in chronic insomnia patients, with effects comparable to zolpidem at 5 weeks and sustained at 10 weeks.
In a small exploratory RCT, a 5-week dCBT-I app reduced subjective sleep onset latency (sSOL) by -20.65 min at Week 5, similar to zolpidem (-22.42 min, p=0.7729). At Week 10 follow-up, dCBT-I showed sustained improvement (-29.02 min) while zolpidem showed slight recurrence (-16.19 min). No treatment-related adverse events occurred in the dCBT-I group.
Adding chiropractic treatment to ergonomic training reduces pain and biopsychosocial impact in industrial workers with nonspecific chronic neck pain, but does not improve sleep quality.
In a randomized controlled trial of 45 male industrial workers with chronic nonspecific neck pain, adding chiropractic treatment to ergonomic training significantly reduced pain (VAS) and biopsychosocial impact (BNQ) compared to sham manipulation or training alone. Disability (NDI) improved across all groups, but sleep quality (PSQI) remained unchanged.
Perioperative dual-session transcutaneous auricular vagus nerve stimulation (taVNS) reduces the incidence of clinically significant postoperative sleep disturbance (POSD) after gynecologic laparoscopy compared with sham stimulation.
This protocol describes a randomized, double-blind, sham-controlled trial to test whether perioperative taVNS (two sessions: 30 min before anesthesia induction and 5 min after extubation) reduces the incidence of POSD (AIS score ≥6) on postoperative day 1. The trial plans to enroll 116 patients aged 18-65 undergoing elective gynecologic laparoscopy. The primary endpoint is the incidence of POSD on postoperative day 1, with secondary endpoints including sleep quality trajectory, anxiety/depression, recovery quality, and EEG spectral analyses.
Virtual tourism multisensory stimulation improves cognitive function, neuropsychiatric symptoms, quality of life, and sleep in older adults with mild cognitive impairment
In a randomized controlled trial, 66 older adults with mild cognitive impairment received either 8 weeks of virtual tourism multisensory stimulation or waitlist control. The intervention group showed significant improvements in cognitive function, neuropsychiatric symptoms, quality of life, and sleep, with benefits sustained up to 16 weeks. Attrition was 6.06% and activity attendance was 81.25%.
Stapokibart improves sleep quality in patients with chronic rhinosinusitis with nasal polyps
In a post hoc analysis of the phase 3 CROWNS-2 study, stapokibart significantly improved SNOT-22 Sleep domain scores compared with placebo during the 24-week double-blind period. These improvements were maintained and further progressed during the open-label extension and safety follow-up periods, indicating sustained benefit for sleep quality.
Binaural beats combined with pure music reduces perceived stress in college students with poor sleep quality
A 4-week bedtime audio intervention combining binaural beats with pure music significantly reduced perceived stress (PSS scores) compared to a control group in college students with poor sleep quality (PSQI > 7). The binaural beats group was more effective at reducing stress than pink noise plus pure music, but no significant group differences were found for morning salivary cortisol levels.
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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