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
662 claimsOutpatient melatonin use is associated with a small reduction in REM sleep percentage in children
In a propensity score-matched cross-sectional study of 684 children, melatonin users had a lower median percentage of REM sleep than nonusers (16.7% vs 19.0%, Hedges g = -0.22, FDR-corrected P = .003). No significant differences were found in total sleep time, non-REM sleep stages, respiratory indices, arousal index, periodic limb movements, or oxygen desaturation index.
Higher maternal physical fitness is associated with a more favorable 24-hour movement behavior profile in preschool children, including greater sleep duration, higher physical activity, and lower sedentary time.
In a cross-sectional study of 161 preschool children aged 4-6 years, maternal physical fitness (moderate vs. low) was associated with increased child sleep duration (β=0.41 h/night), higher total physical activity (β=60.70 min/day), higher light physical activity (β=32.80 min/day), higher moderate-to-vigorous physical activity (β=27.88 min/day), and lower sedentary time (β=-52.70 min/day). No significant associations were found for paternal physical fitness or parental moderate-to-vigorous physical activity with child anthropometry, motor competence, or physical fitness.
Multi-level factors across the Health Ecological Model are independently associated with subjective cognitive decline among hypertensive patients in rural China
In a cross-sectional study of 860 hypertensive patients in rural Shanxi, China, 80.58% met criteria for subjective cognitive decline (SCD). Factors associated with higher odds of SCD included advanced age (OR=1.042), family history of hypertension (OR=2.352), hypertensive complications (OR=3.049), moderate hypertension risk (OR=1.847), lack of physical exercise (OR=1.611), fairly good or fairly poor sleep quality (OR=1.644 and 1.939), lower household income (OR=3.282), utilization of county-level hospitals (OR=1.697), and mild depression (OR=2.068). Former drinker status was associated with lower odds of SCD (OR=0.294) but may reflect residual confounding.
A 12-week mat Pilates intervention improves endothelial function in both non-obese and obese middle-aged women, but body-composition changes differ by obesity status.
In an uncontrolled secondary analysis of 32 premenopausal middle-aged women, a 12-week mat Pilates program significantly improved flow-mediated dilation in both non-obese (+15.6%) and obese (+29.7%) groups. Significant group-by-time interactions were found for body weight, fat mass, and percent body fat, indicating obesity-dependent body-composition responses, but not for other cardiometabolic outcomes.
Depressive symptoms scores are positively associated with incident spinal pain risk in middle-aged and elderly populations
A prospective cohort study using 9-year CHARLS data found that each 1-point increase in depressive symptoms score (CESD-10) was associated with an 8% higher risk of incident spinal pain (OR=1.08, 95% CI:1.05-1.11). The highest quartile had a 2.58-fold higher risk compared to the lowest, with a linear dose-response relationship and a critical threshold of approximately 2.1.
Poor sleep quality is associated with increased fall risk in older adults
In a cross-sectional study of 67 older adults, fall occurrence was associated with poorer sleep quality as measured by the Pittsburgh Sleep Quality Index (PSQI) (ρ = 0.243; p = 0.047). Participants in a community-based physical activity program (G60UP) had better sleep quality (lower PSQI scores) and reported fewer falls (0.26 ± 0.51 vs. 0.78 ± 0.83; p = 0.005) compared to sedentary older adults.
Smoking and alcohol experimentation and less structured eating timing at ages 10-12 are shared determinants of shorter sleep and higher BMI percentile at age 14 in adolescents.
In a Scottish birth cohort (n=4157), having tried smoking or alcohol at age 12 and being allowed to eat whenever the child wanted at age 10 were meaningfully associated with both shorter sleep duration and higher BMI percentile at age 14. These associations were independent of other covariates, suggesting shared modifiable determinants for sleep and weight outcomes.
Adequate functional health literacy is associated with better sleep quality and longer sleep duration in patients with type 2 diabetes in Bangladesh
In a cross-sectional study of 401 patients with type 2 diabetes in Dhaka, only 27.3% had adequate functional health literacy (FHL). Adequate FHL was significantly associated with higher sleep metrics, with longer sleep duration (AOR = 9.17) and higher quality sleep (AOR = 5.67) increasing the likelihood of adequate FHL.
Higher baseline ultra-processed food consumption predicts lower adherence to 24-hour movement guidelines in children at 2-year follow-up
Children aged 4-5 years with the highest tertile of ultra-processed food consumption had a 27% higher risk of not meeting 24-hour movement guidelines after 2 years compared to the lowest tertile (RR 1.27, 95% CI 1.04-1.55). The association was primarily driven by increased recreational screen time, with the highest UPF tertile showing 1.82 times the risk of not meeting screen time recommendations.
Rotating shift work is associated with higher odds of irregular menstrual cycles and dysmenorrhea among female nurses
A cross-sectional study of 3,544 female nurses in China found that a history of rotating shift work was associated with higher odds of irregular menstrual cycles (OR=1.31, 95% CI: 1.03-1.65) and dysmenorrhea (OR=1.71, 95% CI: 1.42-2.06). Long-term cumulative exposure (≥12 years) to rotating shift work and night shifts was linked to elevated likelihood of menorrhagia.
Loneliness is indirectly associated with sleep disturbances through anxiety symptoms, but not through substance use coping, in adults from Mississippi coastal communities.
In a cross-sectional study of 310 adults (mean age 50.47 years, 53.3% female), loneliness was initially associated with sleep disturbances, but this direct association became non-significant when anxiety and substance use coping were included. A significant indirect effect was found: loneliness increased anxiety, which in turn increased sleep disturbances. Higher community resilience and social support were associated with lower loneliness.
Company cafeteria use, regular exercise, and breakfast consumption are associated with reduced hyperuricemia risk, while smoking and breakfast skipping increase risk among male manufacturing workers
In a cross-sectional study of 613 male manufacturing workers in Japan, 20.6% had high uric acid (≥7.0 mg/dL). Multivariable logistic regression identified smoking (OR=1.861), skipping breakfast ≥3 times/week (OR=1.684), and higher ALT (OR=1.035) as risk factors, while company cafeteria use (OR=0.528), regular exercise (OR=0.501), older age (OR=0.952), and higher eGFR (OR=0.969) were protective.
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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