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 claimsGreater variability of post-respiratory delta-band activity is associated with neurocognitive dysfunction in obstructive sleep apnea
In a secondary analysis of 1077 adults with OSA from the APPLES study, greater variability (instability) of post-respiratory delta-band EEG activity was independently associated with poorer global cognitive performance (β = -1.50, 95% CI -2.30 to -0.71; p = 0.001) and reduced objective wakefulness (β = -0.38, 95% CI -0.64 to -0.11; p = 0.005), after adjusting for AHI and other confounders. This suggests delta instability may be a marker of impaired cortical resilience to respiratory stress.
Higher serum iron concentrations are associated with increased odds of obstructive sleep apnea, while intermediate magnesium concentrations are associated with lower odds of OSA
In a cross-sectional study of 99 participants (54 with OSA, 45 controls), serum iron levels were significantly higher in OSA patients (P=0.04), and higher iron levels were associated with greater odds of OSA (P for trend=0.02). Participants in the fourth iron quartile had borderline higher odds of OSA (OR=3.00, 95% CI: 0.96-10.00, P=0.06), while those in the second and third magnesium quartiles had lower odds (Q2: OR=0.31, 95% CI: 0.09-0.96; Q3: OR=0.26, 95% CI: 0.07-0.82). The overall metal mixture was not significantly associated with OSA (β=-0.22, P=0.59).
Sleep disturbances prospectively predict suicidal ideation in adults
In a prospective cohort study of 652 adults, sleep disturbance (PSQI ≥ 6) was associated with a nearly 4-fold increased odds of future suicidal ideation (OR = 3.97). This association remained significant after adjusting for depressive symptoms (OR = 1.59). Bidirectional associations were also observed.
Ticagrelor is associated with a greater than 7-fold increased risk of periodic breathing during exercise in coronary patients undergoing cardiac rehabilitation.
In a retrospective observational study of 84 coronary patients, ticagrelor was independently associated with a >7-fold increased risk of exercise-induced periodic breathing compared to thienopyridines (OR=7.17, 95% CI [2.31-25.19], p<0.001). Despite this ventilatory disturbance, ticagrelor did not impair gas exchange or aerobic capacity, and patients on ticagrelor had significantly higher peak VO2.
Negative illness perception is associated with increased insomnia in maintenance hemodialysis patients, partially mediated by fear of progression and moderated by self-compassion.
In a cross-sectional study of 332 maintenance hemodialysis patients in China, 55.72% reported insomnia. Illness perception was positively correlated with insomnia (r=0.629, p<0.01), and fear of progression mediated 17.5% of this relationship. Self-compassion moderated the effect, with higher self-compassion weakening the link between illness perception and fear of progression.
Daily social media use duration does not impact sleep outcomes in university students, but specific platforms like TikTok and Snapchat may influence bedtime and sleep onset latency.
In a 14-day longitudinal study of 62 university students, objective measures of social media use and sleep (via accelerometers and smartphone data) found no within- or between-participant effects of total daily social media duration on sleep duration, onset latency, efficiency, or bedtime. However, TikTok use was associated with later bedtime (positive between-participants effect), and Snapchat use was associated with shorter sleep onset latency (negative between-participants effect).
School connectedness is inversely associated with sleep disorders in adolescents, mediated by physical exercise and anxiety.
Among 519 adolescents aged 11-15 from northwestern Hunan, China, higher school connectedness was significantly correlated with fewer sleep disorders. This relationship was mediated by increased physical exercise and reduced anxiety, forming a chain mediation pathway.
Physical activity habit automaticity is prospectively associated with higher quality of life through lower psychological distress, moderated by exercise identity
In a three-wave longitudinal study of 1024 Chinese university students, higher physical activity habit automaticity at baseline was associated with lower psychological distress at the second wave (B = -0.503, p < 0.001), which in turn was associated with higher quality of life at the third wave (B = -0.086, p < 0.001). The indirect effect was significant (effect = 0.043, 95% CI [0.028, 0.059]), with a mediated proportion of 30.9%, and this indirect pathway was stronger among students with higher exercise identity.
Older age, female sex, smoking, and comorbidity are associated with lower accelerometer-measured physical activity in adults with cardiovascular diseases.
In a cross-sectional study of 1,484 Swedish adults aged 50-64 with cardiovascular diseases, being in the oldest age group (OR=0.59), female sex (OR=0.73), regular/occasional smoking (OR=0.37), and having one (OR=0.61) or more comorbidities (OR=0.45) were significantly associated with lower odds of higher moderate-to-vigorous physical activity levels. A healthy diet was associated with higher physical activity (OR=1.84).
Limited screen time is associated with the strongest improvement in physical fitness among children, followed by healthy eating, regular physical activity, and sufficient sleep.
In a nationwide cross-sectional study of 60,177 children in China, a higher Health Lifestyle Score (HLS) was significantly associated with better general physical fitness. Among individual lifestyle factors, limited screen time showed the strongest positive correlation (β=1.34; 95% CI, 1.24 to 1.45), followed by healthy eating (β=0.49; 95% CI, 0.39 to 0.59), regular physical activity (β=0.40; 95% CI, 0.34 to 0.46), and sufficient sleep (β=0.12; 95% CI, 0.04 to 0.20).
Longer sleep onset latency is significantly correlated with lower time in range in adults with cystic fibrosis-related diabetes
In a remote pilot study of 30 adults with CFRD, longer sleep onset latency measured by actigraphy was significantly correlated with lower time in range (TIR), indicating worse glycemic control. The study found that 76.7% of participants reported poor sleep quality, with 46.7% endorsing clinically significant insomnia symptoms.
Additive effects of lifestyle behaviors, rather than interactions, primarily drive type 2 diabetes onset, with each additional recommendation met progressively extending diabetes-free survival.
In 259,448 UK Biobank adults followed for up to 16 years, additive effects of fruit/vegetable intake, physical activity, sleep duration, alcohol consumption, and smoking explained about 93% of between-strata variance in T2D onset. Never smoking and meeting physical activity guidelines consistently characterized longer survival, and each additional recommendation met progressively extended T2D-free survival.
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.