1231 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
Physical exercise training may increase cardiorespiratory fitness in people with spinal cord injury
This systematic review of 17 randomized controlled trials (505 participants) found that physical exercise training may increase cardiorespiratory fitness (CRF) in people with spinal cord injury (SCI), with a standardized mean difference of 0.48 (95% CI 0.18 to 0.77) compared to no intervention. However, the certainty of evidence is low due to high risk of bias in most studies, and effects on other outcomes (functional fitness, quality of life, depression, anxiety, adverse events) are very unclear.
Moderate physical activity is associated with a modest reduction in insomnia risk, while occupational physical activity may increase insomnia risk
This meta-analysis of 27 observational studies found that moderate physical activity was associated with a 7% lower risk of insomnia (OR=0.93, 95% CI 0.87-1.00), while high physical activity showed no significant association (OR=0.96, 95% CI 0.85-1.09). Occupational physical activity was associated with a 21% higher risk of insomnia (OR=1.21, 95% CI 1.02-1.43). The findings suggest that the intensity and domain of physical activity matter for sleep health.
Nurses' sleep duration and quality have declined significantly over recent decades
A meta-regression of 280 studies involving 219,245 nurses found a significant decline of 28.7 minutes in sleep duration between 1985 and 2022 (95% CI: 26.2, 33.1, ES: 0.43) and a 1.6-point increase in global PSQI scores between 1990 and 2023, indicating poorer sleep quality (95% CI: 1.47, 1.77, ES: 0.49). These trends suggest an increased risk of fatigue, impaired clinical performance, staff burnout, and work-related accidents.
LTC-022 (Lactium and L-theanine) improves sleep maintenance and bedtime regularity in adults with sleep discomfort
In a double-blind, placebo-controlled RCT of 40 adults with sleep discomfort, 8 weeks of LTC-022 supplementation did not significantly improve PSQI or ISI scores compared to placebo. However, sleep diary analysis showed significant reductions in wake after sleep onset (WASO) counts and earlier bedtime in the LTC-022 group, along with within-group improvements in total sleep time, sleep onset latency, and sleep efficiency. Gut microbiome analysis revealed increased abundance of Blautia and Ruminococcus genera in the LTC-022 group.
Brief CBT-I improves insomnia symptoms in women receiving chemotherapy for breast cancer
In a randomized clinical trial of 219 women undergoing chemotherapy for breast cancer, 6 weeks of CBT-I significantly reduced insomnia symptoms (ISI score MD, -2.19 [95% CI, -3.33 to -1.05]; P=.002) compared to non-CBT-I groups. However, CBT-I did not significantly improve fatigue symptoms (PROMIS-Fatigue MD, -0.90 [95% CI, -3.08 to 1.28]; P=.52). Bright light therapy (BLT) did not significantly improve either insomnia or fatigue symptoms compared to non-BLT groups.
Benralizumab reduces cough and/or dyspnea frequency and improves cough-specific health-related quality of life in patients with severe eosinophilic asthma in Asia
In a post-hoc analysis of the MIRACLE trial, benralizumab significantly increased the proportion of patients transitioning from frequent to non-frequent cough at Week 8 (54.0% vs 39.7%, p=0.0051) and improved cough-related SGRQ items earlier than placebo, with sustained benefits through Week 48. Similar improvements were seen for dyspnea frequency at Week 8 (64.2% vs 47.1%, p=0.0026) and Week 48 (75.5% vs 63.4%, p=0.0221). Benefits were more pronounced in patients with baseline blood eosinophil counts ≥300 cells/μL.
Evidence Explorer
1000 claimsAn interdisciplinary weight loss and lifestyle intervention increases circulating testosterone concentrations and improves scores on the intimate relationships and sexual activity subdomain of the FOSQ in men with obesity and obstructive sleep apnea.
In a randomized trial of 89 men with overweight/obesity and moderate to severe obstructive sleep apnea, an 8-week interdisciplinary weight loss and lifestyle intervention led to higher plasma testosterone at 8 weeks (between-group difference 77.6 ng/dL, p=0.042) and at 6 months (90.4 ng/dL, p=0.027) compared to usual care. FOSQ intimate relationships and sexual activity scores also improved at both time points (1.0 and 0.8 points, p<0.005). Changes correlated with favorable changes in sleep quality, body weight, and body composition.
Herbst appliance improves sleep quality in patients with mandibular retrognathia and obstructive sleep apnea
In a randomized clinical trial of 46 patients with mandibular retrognathia and OSA, the Herbst appliance significantly reduced AHI (mean change 1.08, p=0.031), supine AHI (mean change 3.29, p=0.001), and ODI (mean change 2.09, p=0.013) after an average 8-month follow-up. Twin Block appliance showed no significant changes in these sleep parameters. Both groups showed significant improvements in PSQI scores and skeletal sagittal measurements.
Transcranial direct current stimulation improves sleep quality and enhances offline consolidation of implicit sequence learning in individuals with insomnia
A randomized, double-blind, controlled trial assigned 42 individuals with insomnia to either active tDCS or sham stimulation for 7 consecutive days. The active stimulation group showed significantly lower PSQI scores and greater offline consolidation effects compared to sham, with significant Group x Time interactions for both sleep quality (F(1,40)=31.375, p<0.001, ηp2=0.440) and offline consolidation (F(1,40)=7.913, p=0.008, ηp2=0.165).
Mandala coloring reduces pain, perceived stress, and improves sleep quality in children hospitalized in a burn unit
In a randomized controlled trial of 40 children aged 7-12 in a burn unit, daily 30-minute mandala coloring sessions for seven days significantly reduced pain and perceived stress and improved sleep quality compared to routine care. Significant Group x Time interactions were found for pain (F(1,38)=38.329, p<.001, ηp2=0.508), perceived stress (F(1,38)=65.595, p<.001, ηp2=0.639), and sleep quality (F(1,38)=9.100, p=.005, ηp2=0.197), with large to very large effect sizes.
Nurse practitioner-led bundled care reduces postoperative delirium, pain, and sleep disturbances, and shortens hospital stay in cardiac surgery patients.
In a randomized controlled trial of 100 cardiac surgery patients, nurse practitioner-led bundled care significantly reduced postoperative delirium on Day 2 (6% vs 32%, p=0.001), improved pain scores across Days 1-3 (F=72.18, p<0.001), and improved sleep quality across Days 2-4 (F=233.35, p<0.001). Total hospital stay was shorter (median 8 vs 10 days, p<0.001).
A multispecies probiotic intervention improves sleep quality in individuals with self-reported sleep disturbances
In a randomized, double-blind, placebo-controlled trial, 94 participants with poor sleep quality (PSQI > 5) received either a multispecies probiotic (OMNiBiOTiC® STRESS Repair) or placebo for 28 days. The probiotic group showed a significantly greater improvement in sleep quality (PSQI score 6.8 ± 2.9 vs. 7.7 ± 3.1; p = 0.036) compared to placebo, driven by improvements in sleep efficiency and latency.
Standardized saffron extract (UO SAF 02) improves mood and sleep quality in adults with low mood and subclinical to mild depressive symptoms
In a randomized, double-blind, placebo-controlled trial, 56 adults with low mood and BDI scores of 10-20 received 15 mg of standardized saffron extract (UO SAF 02) or placebo for 56 days. The saffron group showed significant improvements in mood (POMS score reduction of -48.46 vs -5.67, p < 0.0005), sleep quality (PSQI, p < 0.05), and reduced serum cortisol levels (p < 0.05) compared to placebo.
Home-based transcranial electric stimulation (tDCS over M1 or tACS over DLPFC) improves quality of life in chronic pain patients compared to sham stimulation
In a double-blind RCT with 120 chronic pain participants, both active tES modalities (M1-tDCS and DLPFC-tACS) significantly improved quality of life compared to sham, with mean differences of -7.7 and -7.8 respectively (p<.001). However, no differential effects were found for symptom-specific domains like mood, fatigue, or sleep, and all groups showed increased physical activity and physical function improvements.
Transcutaneous auricular vagus nerve stimulation (taVNS) reduces postpartum blues severity after cesarean delivery
A 5-day taVNS intervention significantly reduced postpartum blues severity on day 5, as measured by a visual analogue scale (median difference 4.13 cm; 95% CI, 3.39-4.93; p < 0.001). The active group also showed lower rates of Edinburgh Postnatal Depression Scale scores ≥13 at 1 month postpartum (4% vs. 26%; p = 0.003) and improved sleep quality on postoperative days 1-4.
The HIRAID® Inpatient framework reduces preventable nurse-associated clinical deterioration and hospital-acquired complications in acutely unwell inpatients.
This protocol describes a stepped-wedge cluster RCT evaluating the HIRAID® Inpatient framework across 35 wards in 10 hospitals with 1259 nurses and approximately 4050 patients per month. The study aims to improve quality and safety by reducing adverse events, improving patient experiences, and strengthening clinical communication.
Intraoperative esketamine infusion reduces early postoperative sleep disturbance in patients undergoing shoulder arthroscopy
In a randomized controlled trial of 80 patients with preoperative sleep disturbance undergoing shoulder arthroscopy, intraoperative esketamine infusion (0.3 mg/kg/h) significantly reduced the incidence of sleep disturbance on postoperative day 1 compared to placebo (5.0% vs. 27.5%; risk ratio 0.18, 95% CI 0.04-0.77). The esketamine group also showed longer device-estimated total sleep time on POD1 and lower Athens Insomnia Scale scores on POD1, POD3, and POD7, with improved PSQI scores at POD30.
The costoclavicular approach for infraclavicular perineural catheter placement is not superior to the paracoracoid approach for sensory blockade or analgesic effectiveness in ambulatory hand and wrist surgery.
In a randomized controlled trial of 139 adults undergoing ambulatory hand and wrist surgery, the costoclavicular (CC) approach resulted in successful sensory blockade at 48 hours in 42.6% of patients compared to 47.8% with the paracoracoid (PC) approach (adjusted risk difference -1.3%, 95% CI -17.5% to 15.0%). No clinically meaningful differences were observed in pain scores, opioid consumption, sleep quality, or patient satisfaction.
Newest Studies
All →Cognitive Behavior vs Bright Light Therapy for Insomnia in Women Undergoing Chemotherapy for Breast Cancer: A Randomized Clinical Trial.
JAMA network open, 2026 · rct
Depression prediction and key factors: A comparative analysis of logistic regression and machine learning models.
PloS one, 2026 · observational
Efficacy of benralizumab in reducing cough and/or dyspnea frequency, and improving cough-specific health-related quality of life in patients with severe eosinophilic asthma in Asia.
Therapeutic advances in respiratory disease, 2026 · rct
Home-testing devices for diagnosing obstructive sleep apnoea hypopnoea syndrome - a systematic review and economic evaluation.
Health technology assessment (Winchester, England), 2026 · observational
Recently Updated
All →LTC-022 (Lactium and L-theanine) improves sleep maintenance and bedtime regularity in adults with sleep discomfort
In a double-blind, placebo-controlled RCT of 40 adults with sleep discomfort, 8 weeks of LTC-022 supplementation did not significantly improve PSQI or ISI scores compared to placebo. However, sleep diary analysis showed significant reductions in wake after sleep onset (WASO) counts and earlier bedtime in the LTC-022 group, along with within-group improvements in total sleep time, sleep onset latency, and sleep efficiency. Gut microbiome analysis revealed increased abundance of Blautia and Ruminococcus genera in the LTC-022 group.
Valerian, hops, and melatonin may improve sleep quality and reduce insomnia symptoms
This literature review suggests that certain supplements, particularly valerian, hops, and melatonin, could be effective in improving sleep quality and reducing insomnia symptoms. However, the strength of evidence varies, and optimal dosages, formulations, and treatment durations are not established.
Caffeine supplementation may have a detrimental effect on sleep and recovery in athletes
This systematic review of nine randomized controlled trials found that caffeine supplementation can adversely affect sleep parameters in athletes, including sleep quality, quantity, efficiency, number of awakenings, and sleep onset latency. The effects vary based on timing of consumption, habitual caffeine use, and dose.
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).
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