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
671 claimsReallocating 30 minutes of sedentary behavior to sleep or physical activity is associated with reduced depressive and anxiety symptoms in Chinese adolescents, particularly among those with insufficient sleep.
In a cross-sectional study of 7,767 Chinese adolescents, replacing 30 minutes of sedentary behavior with sleep was associated with lower depression (B = -0.47) and anxiety (B = -0.31) scores. Replacing sedentary behavior with physical activity also reduced symptoms (depression B = -0.12, anxiety B = -0.07). Associations were stronger in adolescents with insufficient sleep.
Duloxetine treatment improves sleep quality and reduces serum pro-inflammatory cytokine levels in patients with major depressive disorder
After 4 weeks of duloxetine treatment (40-60 mg/day), patients with MDD showed significant improvements in sleep parameters including increased total sleep time (TST) and sleep efficiency (SE), and decreased wake after sleep onset (WASO). Serum levels of pro-inflammatory cytokines IL-1β, IL-8, IL-12, and IFN-γ were significantly reduced. Baseline correlations and concurrent changes in sleep and cytokine levels suggest a link between sleep improvement and inflammatory regulation during duloxetine intervention.
The GLIDE-C digital therapeutic program integrating CGM with personalized lifestyle coaching reduces HbA1c in adults with mildly uncontrolled type 2 diabetes.
In a prospective observational cohort study of 18 adults with T2DM (baseline HbA1c 7.5%-9.5%), the GLIDE-C app-based intervention combining CGM with diet, exercise, and cognitive behavioral therapy led to a mean HbA1c reduction of 0.59% (P=.05) over 60 days. Postprandial glucose decreased by 25.42 mg/dL (P=.06), and time in range increased by 9.98%, with improvements in sleep quality (P=.04).
Physical activity is associated with better sleep quality in adolescents, mediated by psychological resilience and academic stress, and moderated by peer support.
In a cross-sectional study of 1,347 high school students in Shanghai, physical activity was negatively associated with PSQI scores (indicating better sleep quality), with a direct association (β = -0.202, 61.3% of total effect) and indirect associations through psychological resilience (β = -0.053, 16.0%), academic stress (β = -0.040, 12.1%), and the serial pathway of resilience and academic stress (β = -0.035, 10.6%). Peer support weakened the positive association between academic stress and PSQI scores.
Higher sleep-corrected social jetlag and evening chronotype are associated with increased risks of depression, anxiety, and stress in university students
In a cross-sectional study of 734 university students, each 1-hour increase in sleep-corrected social jetlag (SJLsc) was significantly associated with higher odds of depression (OR=1.527), anxiety (OR=1.324), and stress (OR=1.524). Evening chronotype was also linked to increased risks of depression (OR=1.856), anxiety (OR=1.598), and stress (OR=1.945) compared to non-evening types.
Nocturnal sleep disturbances, including shorter sleep latency, longer N1 sleep duration, higher arousal index, and higher periodic limb movements index, are associated with greater objective daytime sleepiness severity in children and adolescents with narcolepsy type 1.
In a cross-sectional study of 114 children and adolescents with NT1, those with more severe objective daytime sleepiness (shorter mean sleep latency on MSLT) had significantly shorter nocturnal sleep latency, higher N1 sleep proportion, lower nocturnal oxygen saturation, and more frequent REM-related abnormalities. Generalized linear models identified shorter nocturnal sleep latency, longer N1 sleep duration, higher arousal index, and higher periodic limb movements index as independent factors associated with shorter MSL.
Sleep physiology features from wearable trackers can predict next-day physical fatigue in healthy adults with moderate accuracy.
In a feasibility study of 134 participants (42 healthy, 39 NDD, 53 IMID) across 3,062 nights, machine learning models using sleep tracker data achieved an AUC of 0.75 for predicting next-day physical fatigue in healthy adults, with respiratory rate and REM sleep duration as key predictors. Predictive performance was lower in neurodegenerative disease (AUC=0.62) and immune-mediated inflammatory disease cohorts, indicating limited generalizability to chronic disease populations.
Liposuction for lipedema reduces benzodiazepine dependence in women with lipedema
In a prospective cohort study of 100 women with Stage I-III lipedema on stable benzodiazepine therapy, liposuction led to 77% of patients reducing or discontinuing benzodiazepine use at six months, with 32% stopping entirely. Average daily dosage decreased from 3.2 mg to 1.4 mg (p < 0.001), and significant improvements were seen in anxiety, pain, sleep quality, and body image.
Physical exercise is associated with reduced cognitive frailty in community-dwelling older adults, partially mediated by self-efficacy
In a cross-sectional study of 563 community-dwelling older adults in China, the prevalence of cognitive frailty was 21.3%. Physical exercise was directly associated with cognitive frailty and indirectly through self-efficacy, with the mediation effect accounting for 35.17% of the total effect.
Greater morning latency jetlag is associated with higher BMI z-score and waist-to-height ratio in preschool children with high social jetlag
In a cross-sectional study of 639 Finnish preschoolers (3-6 years), eating jetlag indicators were not associated with adiposity in the full sample. However, among children with high social jetlag (median 62 min, IQR 17), greater morning latency jetlag was associated with higher BMI z-score (β: 0.83, 95% CI: 0.19 to 1.46) and higher waist-to-height ratio (β: 0.035, 95% CI: 0.013 to 0.058).
Larger time zone changes, eastward travel, and evening arrivals are associated with poorer fatigue, sleep, and wellness in female national team footballers, but travel variables explain limited variance.
This observational study of 45 female national team footballers over 3 years (342 flights) found that larger time zone shifts, eastward travel, and evening arrivals were associated with increased fatigue, poorer sleep, and worse total wellness scores (P < .001 for time zone; P = .003 for fatigue direction; P = .001 for sleep direction; P = .026 for wellness direction). However, effect sizes were mostly small or trivial, and travel variables explained only 0.1% to 10% of variance in wellness ratings.
Mean apnea-hypopnea duration is an independent marker of oxygen desaturation and sleep disruption in OSA patients, beyond the Apnea-Hypopnea Index
In a study of 136 OSA patients, longer mean apnea-hypopnea duration (MAD) was associated with poorer oxygenation, lower average saturation, shorter sleep latency, less NREM3, more NREM1, and higher arousal index. After adjusting for AHI, MAD remained significantly associated with Epworth Sleepiness Scale, sleep latency, NREM1/3, arousal index, and all oxygen metrics, with stronger effects in severe OSA (n=90).
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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