1231 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
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
662 claimsHigher 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).
Poor sleep quality (PSQI > 9.5) is associated with increased odds of fall history in older adults with type 2 diabetes
In a cross-sectional study of 60 participants (30 with T2DM, 30 controls), PSQI was the only variable significantly associated with fall status within the T2DM group (OR = 1.239, 95% CI: 1.033–1.488). ROC analysis showed PSQI had acceptable discriminative ability (AUC = 0.785, p = 0.010) with an optimal cut-off of 9.5, yielding 72.7% sensitivity and 84.2% specificity.
Poorer subjective sleep quality and greater pain interference are associated with intention to initiate medical cannabis among older adults with chronic pain
In a prospective cohort of 218 older adults with chronic non-cancer pain, 45% intended to start medical cannabis. Lower subjective sleep quality and higher pain interference were the strongest correlates of intention, with each unit decrease in sleep quality associated with a 69% increase in odds (ORa=1.69, CI [1.125, 2.604]) and each 10-unit increase in pain interference associated with a 13% increase in odds (ORa=1.13, CI [1.001, 1.283]).
Higher physical activity scores and healthier nutrition-related behaviors are associated with lower odds of insomnia among female nurses
In a cross-sectional study of 328 female nurses in Taiwan, higher physical activity scores (AOR=0.92, 95% CI: 0.85-0.99) and healthier nutrition-related behaviors (AOR=0.91, 95% CI: 0.84-0.98) were associated with lower odds of insomnia. Working 10-12 hours per day was associated with higher odds of insomnia (AOR=2.21, 95% CI: 1.20-4.07).
A logistic regression-based risk classification model can predict insomnia symptoms in community residents with satisfactory performance.
A machine learning model using logistic regression achieved AUC values of 0.812 in internal validation and 0.795 in external validation for classifying insomnia symptom risk. The top five contributing factors were sleep time, sleep latency, bedtime, health status, and age.
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).
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.