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 claimsMulti-herb formula (VL-G-A57) and ashwagandha (VL-G-E12) improve sleep quality in stressed adults
In a 60-day RCT, both VL-G-A57 (Rhodiola, holy basil, Schisandra chinensis) and VL-G-E12 (full-spectrum ashwagandha) significantly improved sleep quality as measured by PSQI compared to placebo (VL-G-A57: p=0.0008; VL-G-E12: p<0.0001). Restorative sleep also improved significantly in both groups (p<0.0001).
An exercise oncology program improves sleep quality in head and neck cancer patients undergoing chemo-radiation therapy
A randomized controlled trial of 70 head and neck cancer patients found that a 7-week exercise oncology program (15-20 minutes of brisk walking and resistance training) significantly improved Pittsburgh Sleep Quality Index scores from 13.97 to 7.09, while the control group's scores worsened from 13.06 to 14.14 (both p < 0.001). Urinary melatonin levels increased in the exercise group but the between-group difference was not significant after adjusting for baseline values (p = 0.372).
Multi-herb formula (VL-G-A57) and full-spectrum ashwagandha (VL-G-E12) improve sleep quality in stressed adults
In a 60-day randomized, double-blind, placebo-controlled trial, both VL-G-A57 (Rhodiola, holy basil, Schisandra chinensis) and VL-G-E12 (ashwagandha) significantly improved sleep quality as measured by the Pittsburgh Sleep Quality Index (PSQI) compared to placebo. VL-G-A57 showed p=0.0008 and VL-G-E12 showed p<0.0001 for PSQI improvement, with corresponding improvements in restorative sleep (RSQ-W, p<0.0001 for both).
Tart cherry juice may improve sleep quantity and quality in older adults with self-reported insomnia
This protocol describes a randomized, double-blind, placebo-controlled, cross-over pilot study testing 16 oz. of tart cherry juice daily for 4 weeks in 20 older adults with self-reported insomnia. The study aims to evaluate feasibility and collect preliminary data on sleep quantity/quality and biomarkers related to melatonin, cortisol, serotonin, and inflammation.
Electroacupuncture reduces migraine days and attacks in menstrual-related migraine compared to sham electroacupuncture
This protocol describes a multicenter single-blinded RCT evaluating electroacupuncture for menstrual-related migraine. 120 participants will be randomized to electroacupuncture or sham electroacupuncture, receiving 18 sessions over 12 weeks. The primary outcome is change in migraine days and attacks during weeks 9-12 versus baseline.
Early time-restricted eating and daytime bright light therapy may improve glycemic control in adults with type 2 diabetes
This protocol describes a 4-arm randomized controlled trial testing the independent and combined effects of early time-restricted eating (eTRE) and daytime bright light therapy (BLT) on glycemic control and other health outcomes in adults with type 2 diabetes. The trial will randomize 344 participants to one of four groups: control, eTRE, BLT, or eTRE+BLT, with an intensive 16-week intervention and follow-up at 1 year. The primary outcome is glycemic control measured by HbA1c and 24-hour glucose.
Adding HMB to EPA/DHA supplementation for 10 weeks increases postabsorptive net protein breakdown in COPD patients
In a randomized double-blind placebo-controlled trial, 46 patients with COPD received daily EPA/DHA, EPA/DHA plus HMB, or placebo for 10 weeks. The HMB plus EPA/DHA group showed a significant increase in postabsorptive net protein breakdown (p=0.028), while EPA/DHA alone did not, suggesting enhanced protein turnover cycling associated with lean soft tissue gain.
The REHEAT app-based intervention reduces adverse effects of heatwaves among Swiss home care workers.
This protocol describes a randomized controlled trial evaluating the REHEAT app intervention for 350 Swiss home care workers. The study aims to causally assess the intervention's effectiveness in reducing strain accumulation, cognitive decline, emotional distress, sleep disruption, and impaired night recovery during heatwaves. No outcome data have been analyzed yet, as the trial is ongoing.
Short-term intake of Montmorency tart cherry juice improves sleep quality in elite female field hockey players after intermittent exhaustion exercise
A randomized controlled trial with 19 elite female field hockey players found that short-term consumption of tart cherry juice over 48 hours significantly improved sleep quality variables, including total time in bed (TTB, p=0.015), wake after sleep onset (WASO, p=0.044), and movement index (MI, p=0.031), compared to a placebo. However, no significant changes were observed in melatonin or cortisol levels.
Ashwagandha root extract improves sleep quality in children aged 6-12 years
In a randomized, double-blind, placebo-controlled trial, 73 children aged 6-12 years completed an 8-week supplementation with Ashwagandha root extract (ARE) gummies (150 mg twice daily) or placebo. Parent-reported sleep quality, measured by the Sleep Disturbance Scale for Children (SDSC), significantly improved in the ARE group (p = 0.035).
Sotatercept improves hemodynamics, right heart function, and reduces the risk of adverse clinical outcomes in PAH patients not achieving low risk on background therapy
In recent randomized trials, add-on therapy with sotatercept led to improvements in hemodynamics and right heart function, and reduced the risk of adverse clinical outcomes in patients with pulmonary arterial hypertension who were not achieving low risk on maximal background therapy. This represents the first antiremodeling therapy approved for PAH, targeting dysregulation of the activin arm of the TGF-β pathway.
Tart cherry juice may increase sleep quantity in older adults with insomnia
Two small pilot studies reported that 2 weeks of daily tart cherry juice consumption (half dose morning, half at night) may increase sleep quantity in older adults with insomnia, as assessed by sleep diary or one night of polysomnography. The proposed protocol aims to test a longer duration (4 weeks) with doses closer to bedtime and daily objective monitoring via a wearable device.
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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