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 claimsPerioperative music therapy improves sleep quality in patients aged 50-70 years undergoing total knee arthroplasty
This randomized controlled trial found that perioperative music therapy significantly enhanced sleep quality in patients aged 50-70 years undergoing total knee arthroplasty. The intervention was delivered during the perioperative period, and sleep quality was measured using validated instruments. Key numerical results were not specified in the abstract.
The Good Nights Sleep Program improves child sleep duration and parent sleep latency and consistency in low-income families
A pilot randomized clinical trial of the Good Nights Sleep Program, combining education with behavior change strategies, showed that children receiving the intervention had longer actigraphy-derived sleep hours compared to waitlist controls, and parents reported shorter sleep latency and more consistent actigraphic wake times. The study enrolled 75% Black and 25% White parent-child dyads with a mean family income-to-needs ratio of 1.68.
Green tea and its bioactive compounds (EGCG, L-theanine) may improve mood disorder symptomology, particularly symptoms of depression, but no evidence supports effects on BDNF.
A systematic review of 13 RCTs found that green tea, green tea extract, L-theanine, or EGCG improved depressive symptoms in 4 studies, anxiety in 6, stress in 5, and sleep in 1. No studies reported statistically significant effects on brain-derived neurotrophic factor (BDNF).
GBP supplementation improves delayed verbal memory and reaction time in healthy adults and those with moderate stress
Two exploratory RCTs found that 480 mg/day of a standardized Ginkgo biloba extract with phosphatidylserine (GBP) for 4 weeks improved delayed verbal memory and reaction time versus placebo in healthy volunteers. A second trial in adults with moderate stress showed mood benefits and a trend toward faster reaction times at both 240 mg and 480 mg doses. Effects on cognitive models in the second study were more modest than expected.
Cheek acupuncture may improve postoperative recovery after endoscopic sinus surgery
This pilot randomized controlled trial will assess whether cheek acupuncture, administered within 30 minutes before anesthesia induction, improves postoperative recovery in 90 adults undergoing endoscopic sinus surgery. The primary outcome is the Quality of Recovery-15 score at 24 hours postoperatively, with secondary outcomes including sleep disturbance, pain, and inflammatory biomarkers.
Withania somnifera and Rhodiola rosea improve sleep quality in healthy individuals and patients with stress-related disorders
A systematic review of 24 RCTs (19 on W. somnifera, 5 on R. rosea) found that supplementation with standardized extracts improved sleep quality. Doses ranged from 120-1000 mg/day for W. somnifera and 290-1500 mg/day for R. rosea, with treatment lasting 3-16 weeks.
LLM-driven text-based coaching grounded in the Transtheoretical Model of Change increases daily step count compared to generic prompts in adults at risk for cardiovascular disease.
This study will test whether personalized coaching prompts generated by a large language model (LLM) can increase daily step count more than generic prompts in a fully digital, randomized crossover trial. The primary endpoint is change in daily step count, with a target enrollment of 15,000 adults across the US and UK. Recruitment began in March 2026 and is ongoing.
Bilateral transcutaneous auricular vagus nerve stimulation reduces excessive daytime sleepiness in patients with narcolepsy type 1 compared to sham stimulation
This study protocol describes a randomized, double-blind, sham-controlled trial (TARGET-2) evaluating the efficacy and safety of bilateral taVNS versus unilateral taVNS and sham stimulation in 153 patients with narcolepsy type 1. The primary outcome is the change in Epworth Sleepiness Scale (ESS) score from baseline to 12 weeks. The trial is ongoing, with anticipated completion by March 2027.
Bezisterim (NE3107) improves cognition, fatigue, sleep, and post-exertional malaise in adults with long COVID
This phase 2, triple-blind, placebo-controlled RCT will evaluate bezisterim (20 mg twice daily for 12 weeks) in 208 adults aged 18-69 with long COVID symptoms lasting at least 3 months. Outcomes include cognition, fatigue, sleep, post-exertional malaise, and quality of life measured via Cogstate Battery and PROMIS scales.
Integrating cognitive behavioral therapy for insomnia (CBTi) into best-practice care (BPC) for knee osteoarthritis (KOA) patients with insomnia may reduce pain severity more than BPC alone with lifestyle education.
This randomized controlled trial protocol aims to test whether adding 6 sessions of CBTi to 12 sessions of physical therapist-led best-practice KOA care reduces pain severity more than best-practice care plus 6 general lifestyle education sessions in 128 patients with KOA and insomnia. The primary outcome is between-group difference in change in pain severity at 6 months post-intervention.
Outdoor aerobic exercise may provide greater therapeutic advantages than indoor aerobic exercise for adolescents with subthreshold depression
This randomized controlled trial protocol aims to compare the psychological effects of indoor versus outdoor aerobic exercise in adolescents with subthreshold depression. The study will recruit adolescents meeting standardized subthreshold depression screening criteria and randomly assign them to an indoor or outdoor aerobic exercise group for an 8-week program (2-3 sessions per week, 40 minutes per session at moderate intensity). Depressive symptoms, anxiety, and sleep quality will be assessed at baseline, mid-intervention, and post-intervention.
Both VL-G-A57 (Rhodiola, holy basil, Schisandra chinensis) and VL-G-E12 (full-spectrum ashwagandha) improve sleep quality in individuals with high stress
In a 60-day randomized, double-blind, placebo-controlled trial involving 186 participants with high stress, both VL-G-A57 and VL-G-E12 significantly improved sleep quality as measured by the Pittsburgh Sleep Quality Index (PSQI) compared to placebo (VL-G-A57: p=0.0008, VL-G-E12: p<0.0001). Restorative Sleep Questionnaire-Weekly (RSQ-W) results also showed significant improvements in both active groups versus placebo (p<0.0001).
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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