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
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
338 claimsA 4-week bedtime audio intervention combining binaural beats with pure music reduces perceived stress in college students with poor sleep quality
In a three-group randomized controlled trial of 66 college students with poor sleep quality (PSQI > 7), a 30-minute audio intervention combining binaural beats with pure music at bedtime for 4 weeks (5 nights/week) significantly reduced perceived stress as measured by the PSS, with significant time, group, and time-by-group interaction effects (p < 0.05). The binaural beats + pure music group was more effective at reducing stress than pink noise + pure music or control. However, no significant group differences were found in morning salivary cortisol levels, which showed only a main effect of time.
Inhalation of 2.5% CO2 increases arterial oxygen partial pressure and exercise performance at high altitude in healthy lowlanders
In a double-blind pilot study at 4505 m, inhalation of 2.5% CO2 significantly increased PaO2 (42.3 vs. 34.9 mmHg) and PaCO2 (33.5 vs. 31.4 mmHg) compared to ambient air. Endurance shuttle walk test distance was also significantly longer with CO2 inhalation (960.0 m vs. 677.0 m).
Standardized lime peel supplement reduces sleep latency and improves sleep efficiency in adults with sleep disturbance
In a randomized, double-blind, placebo-controlled trial, 80 adults with sleep disturbances received either 300 mg/day of standardized lime peel supplement (SLPS) or placebo for 2 weeks. SLPS significantly improved polysomnographic outcomes including reduced sleep latency, wake after sleep onset, and total wake time, as well as enhanced sleep efficiency, total sleep time, and stage 2 sleep. Daytime sleepiness measured by the Epworth Sleepiness Scale was also decreased, with no serious adverse effects reported.
Individualized music therapy (IMT) improves response rates in adults with major depressive disorder, generalized anxiety disorder, and primary insomnia compared to nonindividualized music therapy.
This protocol describes a multistage study evaluating individualized music therapy (IMT) versus nonindividualized music therapy in adults aged 18-60 with mild-to-moderate major depressive disorder, generalized anxiety disorder, or primary insomnia. The primary outcome is response rate at 8 weeks, defined as ≥50% reduction in MADRS, HAMA, or PSQI scores. The study includes a pilot randomized clinical trial (n=300) comparing the two interventions.
Standardized lime peel supplement (SLPS) reduces sleep latency and improves sleep efficiency in adults with sleep disturbance
In a randomized, double-blind, placebo-controlled trial, 80 adults with sleep disturbances received 300 mg/day of SLPS or placebo for 2 weeks. SLPS significantly improved polysomnographic outcomes, including reduced sleep latency, wake after sleep onset, and total wake time, as well as enhanced sleep efficiency, total sleep time, and stage 2 sleep. Daytime sleepiness was also decreased, with no serious adverse effects reported.
An app-based REHEAT intervention reduces adverse effects of heatwaves among Swiss home care workers
This protocol describes a randomized controlled trial testing the REHEAT app intervention to protect home care workers from heat-related health risks. The study involves 350 participants randomized 1:1 to intervention or control, with outcomes including strain accumulation, cognitive performance, emotional distress, sleep, night recovery, and mental and physical health. No outcome data have been analyzed yet as the study is ongoing.
A 12-week yogic breathing and relaxation programme reduces blood pressure and improves sleep quality in adults with hypertension.
In a randomized controlled trial of 66 adults with Stage 1 hypertension or elevated blood pressure, a 12-week structured yogic breathing and relaxation programme significantly reduced systolic blood pressure from 132.42 to 124.06 mmHg (p < 0.001) and diastolic blood pressure from 84.42 to 78.61 mmHg (p < 0.01), and significantly improved sleep quality (p = 0.019) compared to standard lifestyle interventions.
Nurse-led family intervention (SCCIP-N) may reduce post-traumatic stress symptoms in families of children with cancer in China
This protocol describes a multicentre randomised controlled trial evaluating a nurse-led family-based psychosocial intervention (SCCIP-N) to reduce post-traumatic stress symptoms (PTSS) in families of paediatric cancer patients. The trial will enrol 110 families across Hunan and Xinjiang, with assessments at baseline and 1, 4, and 8 weeks post-intervention. Primary outcomes are PTSS in children and caregivers, with secondary outcomes including sleep quality and physiological measures.
DLPFC-targeted rTMS reduces phantom limb pain and improves psychological comorbidities in traumatic amputees
In a pilot randomized controlled trial, 27 traumatic amputees with phantom limb pain received either real or sham rTMS applied to the dorsolateral prefrontal cortex (DLPFC) for 10 sessions over 2 weeks. Real rTMS was associated with improvements in pain intensity, anxiety, depression, and quality of life compared to sham, suggesting potential as an adjunctive therapy.
Qigong (Baduanjin) intervention reduces caesarean section rate in pregnant women
This multicenter RCT protocol aims to evaluate whether adding a qigong (Baduanjin) intervention to standard prenatal care and lifestyle education reduces the caesarean section rate compared to standard care alone. The study plans to enroll 1062 pregnant women aged 18-45 with singleton pregnancies at 11-13+6 weeks gestation across 11 institutions in China. The primary outcome is caesarean section rate, with secondary outcomes including obstetric complications, neonatal indicators, gestational weight gain, and mental health/sleep outcomes.
Nucleotides (NTs) as an anti-aging supplement may improve sleep quality in older adults, but efficacy is not yet established.
The TALENTs trial enrolled 122 adults aged 60-70 years to evaluate nucleotides as an anti-aging supplement. Baseline data showed nearly half of participants had room for improvement in sleep quality, but results on NT effects are pending.
Exogenous nucleotides may improve sleep quality in older adults
In a randomized controlled trial of 122 adults aged 60-70, nearly half of participants had room for improvement in sleep quality at baseline. The study will evaluate changes in sleep quality from baseline to 4 months as part of a comprehensive geriatric health assessment, but results are not yet reported.
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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