1231 sleep evidence claims,
each scored for scientific confidence
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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 claimsB. subtilis Rosell-179 probiotic supplementation enhances skin carotenoid status in healthy premenopausal women
A 10-week double-blind RCT in 37 premenopausal women found that daily supplementation with a mixed carotenoid supplement plus B. subtilis Rosell-179 probiotic led to a larger increase in skin carotenoid status (SCS) compared to carotenoid supplement plus placebo, with an estimated difference of 1.1 units at week 10 (p=0.056). Plasma carotenoids increased in both groups from baseline to week 5 but did not continue to increase, and no significant changes were observed in antioxidant capacity, inflammation, or skin health markers.
Greater circadian misalignment predicts reduced REM sleep, which in turn predicts poorer extinction recall
In a randomized controlled trial of 42 healthy adults, greater circadian misalignment on Night 4 significantly predicted larger reductions in REM% and REM minutes. Reductions in REM minutes on Night 4 significantly predicted poorer extinction recall the following day, even after controlling for total sleep time and slow wave sleep.
Proton pump inhibitor therapy improves nighttime heartburn relief and GERD-related sleep disturbances in adults with nocturnal GERD and sleep disturbances
A systematic review of 5 RCTs involving 1495 patients found that PPI therapy consistently improved nighttime heartburn relief and GERD-related sleep disturbances compared to placebo in three placebo-controlled trials. Subjective sleep quality and sleep-related daytime functioning also generally improved with PPI therapy, though findings were more heterogeneous across trials.
Andropause-related health education improves general health and sleep quality in retired men
A quasi-experimental study of 60 retired men at Neyshabur University of Medical Sciences, Iran, found that a four-week virtual andropause health education program via WhatsApp significantly improved general health (P < 0.001) and sleep quality (P = 0.002) in the intervention group compared to no change in the control group. Effect sizes were moderate, with partial eta-squared values of 0.226 for the time-by-group interaction on general health and 0.123 for group effects on sleep quality.
Opioid-free anesthesia reduces postoperative nausea and vomiting but does not improve overall postoperative recovery in elderly patients undergoing laparoscopic abdominal surgery
In a randomized controlled trial of 195 elderly patients undergoing laparoscopic abdominal surgery, opioid-free anesthesia (OFA) resulted in higher QoR-15 scores at 24h (110 vs 106, mean difference 4 points, 95% CI 2-8, p=0.002), but this difference was below the prespecified threshold for clinical significance and disappeared by 48h. OFA reduced PONV during the first 72h and modestly accelerated gastrointestinal recovery, but was associated with longer extubation times, prolonged PACU stay, and more intraoperative hypertension.
Saffron supplementation improves sleep quality and reduces daytime sleepiness and fatigue in patients with pulmonary sarcoidosis
In a single-blind RCT of 72 patients with pulmonary sarcoidosis, 60 days of saffron supplementation (30 mg twice daily) plus sleep-hygiene counseling significantly improved sleep quality (PSQI adjusted mean difference -2.21, p<0.001), reduced daytime sleepiness (ESS adjusted MD -2.46, p<0.001), and decreased fatigue (FAS adjusted MD -4.58, p<0.001) compared to counseling alone. Quality of life also improved as measured by PROMIS global physical health and SF-12 component scores.
PRF plus PRP improves pain, sleep quality, quality of life, and inflammation more than PRF alone or PRF plus ozone in postherpetic neuralgia patients at 90 days
In a single-center RCT of 122 adults aged 50-70 with single-segment PHN lasting >3 months, PRF plus PRP showed significantly greater improvement at 90 days compared to PRF alone and PRF plus ozone. VAS reduction was -2.49 (95% CI, -2.88 to -2.10) vs PRF alone and -1.43 (-1.80 to -1.05) vs PRF plus ozone; PSQI improved by -5.72 (-7.09 to -4.36) and -4.77 (-6.09 to -3.44), respectively; all adjusted P values <0.001.
Programmed manual reflexology therapy improves sleep quality, insomnia, and fatigue in adults with poor sleep quality via enhanced parasympathetic activity.
In a randomized crossover trial, 32 adults with poor sleep quality received 6 weeks of manual reflexology treatment (MRT) or foot massage equipment (FEM). MRT led to significantly greater reductions in PSQI global scores and all components, larger improvements in insomnia severity and both mental and physical fatigue, and immediate and sustained increases in HRV time-domain indices (SDNN, RMSSD, pNN50) with reduced LF/HF ratio, indicating enhanced parasympathetic modulation.
Adjunctive melatonin or digital cognitive behavioural therapy for insomnia (dCBT-I) may be more effective than pill placebo at reducing depressive symptoms in young adults with mood disorders
The MELODY trial is a phase 3 randomised controlled trial testing whether 12 weeks of adjunctive melatonin or dCBT-I are more effective than pill placebo at reducing depressive symptoms in 660 young people aged 18-30 years with major depressive disorder or bipolar II disorder and significant sleep complaints. The primary outcome is depressive symptoms at week 12, measured by the Quick Inventory of Depressive Symptomatology, Adolescent version. This is a study protocol, so no results are reported yet.
A 21-day total smartphone and social media detox improves sleep duration, daytime sleepiness, depressive symptoms, perceived stress, and working memory in adolescents, but effects are not maintained at 2-month follow-up.
In a pilot RCT with 82 adolescents aged 13-18, a 21-day total smartphone and social media detox (with or without a basic 'brick' phone) led to tentative improvements in sleep duration, daytime sleepiness, depressive symptoms, perceived stress, and working memory compared to controls. However, these improvements were not sustained at a 2-month follow-up. Retention was high with 13% attrition, and 83% of participants endorsed the need for government action on this issue.
Low-dose esketamine combined with pulsed radiofrequency reduces neuropathic pain and improves mood and sleep quality in herpes zoster patients with zoster-related neuralgia
In a randomized controlled trial of 60 patients with zoster-related neuralgia, continuous esketamine (0.02 mg/kg/h for 48 h) combined with pulsed radiofrequency (PRF) significantly reduced pain scores (NRS and ID-pain) at all post-treatment time points up to 3 months compared to PRF plus saline. Depression (HAMD-24) and sleep quality (PSQI) improved significantly from 48 hours through 12 weeks, while anxiety (HAMA) improved from 1 week onward. No significant differences in dissociative symptoms or adverse events were observed.
Anshen Buxin Liuwei Pill improves cardiac neurosis symptoms, anxiety, depression, and sleep quality in patients with heyisheng-type palpitation
In a randomized, double-blind, placebo-controlled trial, Anshen Buxin Liuwei Pill significantly improved cardiac neurosis symptoms (effective rate 83.00% vs 34.80% at week 8) and showed longer-term benefits in anxiety, depression, and sleep quality. The drug was safe and well-tolerated.
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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