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
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
1000 claimsCaffeine expectancy does not improve interval running performance in trained runners
In a randomized controlled crossover trial, trained runners who believed they had consumed caffeine (placebo) showed no significant improvement in total session time for 5 x 1000-m interval running compared to a control condition (1021.50 ± 114.01 vs. 1017.23 ± 109.08 s, p = 0.270, ES = 0.31). No differences were found in pacing, heart rate, perceived exertion, or running kinematics, but participants reported increased feelings of activeness and some caffeine-related side effects (e.g., increased urine production, sleep disturbances) under the placebo condition.
Bilateral glossopharyngeal nerve block with 0.2% ropivacaine reduces postoperative pain and improves recovery outcomes in pediatric tonsillectomy compared to peritonsillar infiltration or sham control
In a double-blind RCT of 90 children (4-10 years) undergoing day-case tonsillectomy, bilateral glossopharyngeal nerve block (GNB) with 0.2% ropivacaine significantly prolonged time to first analgesic request (median 240 vs 120 min for control, P<0.001) and reduced pain at rest (2-12h) and during swallowing (2-24h) compared to sham control. GNB also reduced nausea (6.7% vs 20% RI and 33.3% control) and improved sleep quality and parental satisfaction, without increased sedation or major complications.
Pre-bedtime music maintains global subjective sleep quality in family caregivers of patients with advanced cancer
In a randomized controlled trial, 76 family caregivers of advanced cancer patients were assigned to listen to individually chosen music for 30 minutes before bedtime for 7 days or to a control group listening to pre-recorded basic nursing education messages. The music group showed a significantly smaller decline in global sleep quality (PSQI Global Score change +0.60 vs +2.05 points, p=0.006), indicating that music helped maintain sleep quality. Exploratory findings also suggested improvements in subjective sleep duration (+0.55 h) and daytime sleepiness (ESS -2.74 points).
Online laughter yoga improves sleep quality and reduces burnout symptoms in nurses
In a pilot randomized trial with 47 nurses, online laughter yoga significantly improved sleep quality (p=0.009), emotional exhaustion (p=0.006), and personal accomplishment (p=0.006) with large effect sizes, while face-to-face and control groups showed no significant changes. No significant differences in perceived stress were observed across groups.
Lactiplantibacillus plantarum Probio87 supplementation improves functional constipation and associated psychological well-being in adults
In a randomized, double-blind, placebo-controlled trial, 104 adults with functional constipation (Rome IV criteria) received either L. plantarum Probio87 or placebo for 8 weeks, with a 4-week follow-up. Probio87 significantly increased weekly complete spontaneous bowel movements at Week 8 and Week 12 compared to placebo, and improved Rome IV symptom scores, constipation-related quality of life, and HAMD-24 domains (anxiety, sleep, retardation). Exploratory gene-expression analysis showed increased BDNF and reduced IL-1β, CD117, CXCR5, IDO1, DBH, and MLNR expression in the probiotic group.
Fenugreek oral capsule improves self-reported sleep quality in primiparous postpartum women
In a triple-blind RCT of 60 primiparous women, fenugreek seed extract (700 mg daily) significantly improved PSQI scores compared to placebo at postpartum days 30 and 60 (p<0.001). At day 60, mean PSQI scores were 5.1±1.4 in the fenugreek group vs 8.9±1.5 in the placebo group, after adjusting for baseline differences.
Elinzanetant reduces wakefulness after sleep onset in postmenopausal women with sleep disturbance
Elinzanetant 120 mg reduced polysomnography-measured wakefulness after sleep onset (WASO) by an estimated 22.5 minutes more than placebo at Week 4 (90% CI: -35.47, -9.52). Post hoc analysis across 12 weeks suggested improvements in sleep continuity, supported by subjective and objective multimodal measures.
Golimumab reduces disease activity and improves quality of life in patients with axial spondyloarthritis
Golimumab, an anti-TNF-alpha antibody, is effective in reducing disease activity, back pain, sleep disruption, and fatigue in axial spondyloarthritis, while improving quality of life and work productivity. Real-world studies and post hoc analyses support these benefits, with a favorable safety profile consistent with other TNF inhibitors.
Cetaphil Restoraderm Eczema Soothing Moisturizer and Eczema Rapid Relief Cream provide rapid and sustained itch relief in eczema-prone individuals
In a randomized, blinded, split-body study of 33 participants with eczema-prone skin and mild-to-moderate itch, both the eczema moisturizer and eczema cream provided rapid itch relief after a single application, with mean times to relief of 38 seconds and 43 seconds, respectively. Both treatments significantly reduced itch severity from baseline by 98% to 99% at 24 hours (mean NRS 0.03 and 0.09, both P<0.0001).
Individualised homoeopathy reduces weekly bedwetting episodes in children with nocturnal enuresis.
A double-blind RCT in children with nocturnal enuresis found that individualised homoeopathy significantly reduced weekly bedwetting episodes compared to placebo, with a median reduction of -2.4 nights per week (p < 0.04). The study included 451 participants across five studies, but this specific finding comes from one RCT.
Home-based remotely supervised high intensity interval training (HIIT) improves aerobic fitness and reduces fat mass in older adults
In older adults (61-74 years), 8 weeks of home-based remotely supervised HIIT on an all-extremity non-weight-bearing ergometer increased maximal oxygen consumption by 4.5 ml·kg⁻¹·min⁻¹ and decreased fat mass by 1.4 kg, while no adverse events occurred and 96% of sessions were completed. Aerobic fitness declined during the control period but improved significantly after HIIT.
A four-week VR-based mindfulness intervention reduces ADHD symptoms and improves related psychosocial outcomes in college students compared to a video-based mindfulness control.
In a randomized controlled trial, 58 college students with ADHD symptoms were assigned to either a VR-based mindfulness intervention (Headspace on Meta Quest Pro) or a video-based mindfulness control. The VR group showed significantly greater reductions in ADHD symptom severity (ASRS score -5.8 vs -2.3 points, p<0.001) and improvements in depression, anxiety, sleep quality, and academic engagement (p<0.01 for all). The effect on cognitive-motor reaction time was not significant after correction for multiple comparisons.
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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