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
1000 claimsEarly ultrasound-guided thoracic paravertebral block reduces postherpetic neuralgia incidence in acute herpes zoster patients
In a randomized clinical trial of 100 patients with acute thoracic herpes zoster, adding ultrasound-guided thoracic paravertebral block (TPVB) with bupivacaine and methylprednisolone to standard therapy significantly reduced the incidence of postherpetic neuralgia at 90 days (16% vs. 34%, P=0.037). The TPVB group also showed improved pain scores, quality of life, sleep quality, and functional disability at 3 and 6 months.
Early adenotonsillectomy increases clinically-meaningful benefit compared to watchful waiting in children with mild sleep-disordered breathing
In a secondary analysis of the PATS randomized trial, 65% of children who received early adenotonsillectomy (eAT) experienced clinically-meaningful improvement on at least 2 of 4 domains (behavior, quality of life, subjective sleepiness, blood pressure) versus 39% in the watchful waiting group (p<0.01). A high Mallampati score (III or IV) was the only predictor of benefit (OR 4.16, 95% CI [1.22, 15.6], p=0.027).
A novel nutritional blend of tryptophan, glycine, magnesium, tart cherry powder, and l-theanine reduces sleep onset latency and increases total sleep time and efficiency in healthy adults.
In a randomized, double-blind crossover study with 16 healthy adults, a nutritional blend reduced sleep onset latency by 24 ± 25 minutes (P=0.002), increased total sleep time by 22 ± 32 minutes (P=0.01), and improved sleep efficiency by 2.4% ± 3.9% (P=0.03), while also reducing morning sleepiness (P=0.02). The effects may be mediated by upregulation of key metabolites like 6-sulfatoxymelatonin, D-serine, and L-glutamic acid.
Combined vitamin D and calcium supplementation, or calcium alone, improves sleep quality in individuals with prediabetes
In a 24-week RCT of 212 Chinese adults with prediabetes, the vitamin D plus calcium group showed a significant reduction in total PSQI score compared to pre-intervention levels. Subgroup analyses indicated that calcium supplementation alone improved sleep quality in women, those with low baseline 25(OH)D (<30 ng/mL), and menopausal individuals.
Adding cervical vagus nerve block to thoracic paravertebral block reduces postoperative opioid consumption after thoracoscopic lung surgery
This randomized, double-blind, placebo-controlled trial will test whether adding an ultrasound-guided cervical vagus nerve block (CVNB) with 5 mL of 0.375% ropivacaine to standard thoracic paravertebral block (TPVB) reduces cumulative opioid consumption within 24 hours postoperatively in patients undergoing video-assisted thoracoscopic surgery (VATS) lung resection. The primary outcome is cumulative opioid consumption expressed as intravenous morphine milligram equivalents (MME). The study aims to enroll 110 adult patients to detect a clinically meaningful reduction in opioid use.
A psycho-behavioural intervention reduces cancer-related fatigue in post-treatment colorectal cancer patients
In a pilot RCT of 50 post-treatment colorectal cancer patients, a 6-week psycho-behavioural intervention significantly reduced cancer-related fatigue compared to usual care (F=6.49, p=0.014, Hedges' g=-0.71). The intervention also improved physical activity, dietary behaviours, and sleep disturbance, but not anxiety or depressive symptoms.
Acupuncture combined with estazolam improves sleep quality and clinical efficacy in hemodialysis patients with insomnia compared to estazolam alone
In a randomized controlled trial of 110 hemodialysis patients with insomnia, those receiving acupuncture plus 1 mg/d estazolam for 4 weeks had significantly lower PSQI, HAMA, and CMSSI scores at 2, 4, and 8 weeks compared to those receiving estazolam alone. The intervention group also showed a higher clinical effective rate (81.82% vs. 41.82%) and improved sleep structure parameters, with no major adverse events.
Early home-based pulmonary rehabilitation is feasible and safe for post-hospitalisation exertional hypoxaemia patients, but adding high-flow nasal oxygen reduces adherence.
This pilot feasibility trial found that a 3-week home-based pulmonary rehabilitation program for patients with exertional hypoxaemia after hospital discharge had 67% acceptance and 62% uptake. However, the addition of high-flow nasal oxygen during exercise training was associated with lower program completion (60% vs 89%) and reduced adherence to self-directed sessions.
Time-restricted feeding improves diet satisfaction and mood compared to alternate-day fasting in young females
In a randomized crossover study of 23 young females, three days of time-restricted feeding (TRF) resulted in higher diet satisfaction than alternate-day fasting (ADF) (F(1,19)=5.21, p=0.03, η²p=0.22). Total mood disturbance increased after ADF compared to TRF on the first fasting day (F(3,57)=3.35, p=0.03, η²p=0.15), but this effect disappeared by the second fasting day. Neither protocol significantly affected subjective sleep quality.
Ferula asafoetida oleo-gum resin improves sleep quality in individuals with functional dyspepsia symptoms
A 14-day randomized, double-blind, placebo-controlled trial found that 250 mg/day of Ferula asafoetida oleo-gum resin (ASF) significantly improved sleep quality as measured by the Bergen Insomnia Scale (BIS), with a mean change of 10.89 ± 3.23 points (P < .001) compared to placebo. The improvement was observed in 62 participants with functional dyspepsia symptoms.
Mindfulness-based stress reduction reduces nocturnal systolic blood pressure in patients with nocturnal hypertension
In a pilot RCT, MBSR significantly reduced nocturnal systolic BP by approximately 7 mmHg compared to usual care (121.9 vs. 128.6 mmHg, P < 0.001). The study demonstrated feasibility with high recruitment and retention rates, though no significant differences were found in other outcomes.
Stapokibart improves sleep domain scores 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 to placebo during the 24-week double-blind period. These improvements were maintained or further improved during the 28-week open-label extension and 8-week safety follow-up.
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.