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
338 claimsClay pot combined with thunder-fire moxibustion improves sleep quality and wound healing in orthopedic patients with chronic refractory wounds
In a randomized controlled trial of 60 orthopedic patients with chronic refractory wounds, those receiving clay pot therapy plus thunder-fire moxibustion (in addition to conventional treatment) showed significantly better Pittsburgh Sleep Quality Index scores (9.58 vs 11.30) and higher wound cure rates (26.67% vs 3.33%) compared to conventional treatment alone. The intervention also reduced local symptom scores and pain scores.
Adenotonsillectomy improves quality of life and behavior in children with obstructive sleep apnea
The CHAT study showed that surgical intervention (adenotonsillectomy) significantly improves quality of life and behavior in pediatric obstructive sleep apnea patients. This supports adenotonsillectomy as the gold standard treatment for OSA in children.
Modified Sini Powder reduces depressive symptoms in postoperative NSCLC patients with mild-to-moderate depression
This protocol describes a multicenter, randomized, double-blind, placebo-controlled trial evaluating Modified Sini Powder (MSNP) for postoperative mild-to-moderate depression in 468 NSCLC patients. The primary outcome is the total effective rate at 6 weeks, defined as a ≥25% reduction in the 17-item Hamilton Depression Rating Scale score from baseline.
Acupuncture improves sleep quality in patients with chronic insomnia and mild cognitive impairment
This protocol describes a sham-controlled randomized trial testing acupuncture for chronic insomnia with mild cognitive impairment. Eighty-two participants will receive 10 sessions of real or sham acupuncture over 4 weeks, with the primary outcome being change in PSQI total score from baseline to week 4. The study aims to provide evidence for acupuncture as a non-pharmacological intervention in this comorbid population.
A qigong (Baduanjin) intervention program reduces the rate of caesarean section in pregnant women when added to routine lifestyle intervention.
This multicenter RCT protocol aims to evaluate the additive effect of a qigong intervention program (modified seated Baduanjin) compared to routine lifestyle intervention alone on reducing caesarean section rate in 1062 pregnant women aged 18-45 with singleton pregnancies at 11-13+6 weeks gestation. The primary outcome is caesarean section rate, with secondary outcomes including obstetric complications, neonatal indicators, maternal gestational weight gain, and mental health and sleep-related outcomes.
An app-based intervention (REHEAT strategy) 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 aims to evaluate the effectiveness of the app in reducing strain accumulation, improving cognitive performance, emotional distress, sleep, night recovery, and mental and physical health during summer months. The trial involves 350 participants from Northern and Southern Switzerland, with data collection ongoing and no results yet available.
HD-tDCS over the dorsal medial prefrontal cortex reduces insomnia severity and improves sleep onset latency and sleep efficiency in chronic insomnia patients
A 10-day regimen of active high-definition transcranial direct current stimulation (HD-tDCS) targeting the bilateral dorsal medial prefrontal cortex significantly decreased Pittsburgh Sleep Quality Index (PSQI) scores compared to sham stimulation in chronic insomnia patients. Exploratory polysomnography findings also showed improvements in sleep onset latency and sleep efficiency after active treatment.
Caffeine supplementation may impair sleep quality and increase insomnia risk in athletes
This systematic review of 9 randomized controlled trials found that caffeine supplementation can have detrimental effects on sleep parameters such as sleep quality, duration, efficiency, and onset latency in athletes. The effects varied based on timing of consumption, dose, and habitual caffeine use.
Probiotics reduce hyperactivity and improve academic performance in adults with ADHD
A double-blind RCT found that a multi-strain probiotic supplement taken daily for three months significantly decreased hyperactivity, improved gastrointestinal symptoms, and enhanced academic performance in college students with ADHD. Younger participants experienced greater overall benefits, and higher academic grades were associated with lower hyperactivity and impulsivity.
Ultrasound-guided stellate ganglion acupuncture combined with conventional acupuncture may provide additional benefit over conventional acupuncture alone for chronic insomnia disorder.
This randomized controlled trial will enroll 80 patients with chronic insomnia disorder to compare ultrasound-guided stellate ganglion acupuncture plus conventional acupuncture versus conventional acupuncture alone over 12 sessions in 4 weeks. Primary outcomes include the Insomnia Severity Index and functional near-infrared spectroscopy measures of brain function, with follow-up at week 8.
Hot water immersion improves sleep quality in athletes
Hot water immersion (HWI) significantly improved sleep quality in athletes compared to control conditions, while cold water immersion (CWI) did not show consistent benefits for sleep. The review included eight studies and found HWI also enhanced acute anaerobic power, whereas CWI impaired immediate power output.
Preoperative ultrasound-guided stellate ganglion block reduces the incidence and severity of postoperative sore throat after thoracic surgery with double-lumen endobronchial tubes
This study protocol describes a double-blind RCT testing whether preoperative ultrasound-guided SGB with 0.25% ropivacaine 4mL reduces POST incidence at 6 hours postoperatively compared to saline placebo in 132 patients undergoing thoracoscopic resection with DLTs. Secondary outcomes include POST severity at multiple time points, pain scores, nausea/vomiting, hoarseness, recovery quality, sleep quality, and analgesic consumption.
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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