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 claimsDexmedetomidine-flurbiprofen axetil-based opioid-free analgesia improves postoperative sleep quality and attenuates melatonin suppression after thyroidectomy
In a randomized controlled trial of 96 patients undergoing thyroidectomy, an opioid-free PCIA regimen (dexmedetomidine, flurbiprofen axetil, ondansetron) significantly improved sleep quality (RCSQ scores, P<0.001) and preserved nocturnal melatonin secretion (urinary 6-SMT, P<0.001) compared to opioid-based PCIA (sufentanil, ondansetron). The opioid-free group also showed shorter sleep latency, fewer nocturnal awakenings, longer total sleep time, lower anxiety, and reduced opioid-related adverse events.
Iron supplementation reduces restless legs syndrome severity and sleep disturbances in individuals with iron deficiency anemia
Iron deficiency anemia is consistently linked to decreased sleep quality, reduced sleep duration, and increased restless legs syndrome (RLS). Iron supplementation, whether oral or intravenous, significantly decreases RLS severity scores and sleep disturbances in most assessed randomized controlled trials, with moderate-certainty evidence.
Repeated-sprint exercise in hypoxia does not alter sleep quality in young male adults
In a crossover trial, ten healthy young men performed repeated-sprint exercise in hypoxia (FiO2 14.5%), normoxia (FiO2 20.9%), or no exercise (REST). Sleep quality measures (total sleep time, sleep efficiency, sleep latency, sleep stages) did not differ significantly among conditions, but heart rate was higher and HRV-derived pNN50 was lower during the first 90 minutes of sleep after exercise compared to REST.
Sleep intervention shows effects in human trials
Hunger, satiety, and eating behavior after craniopharyngioma - narrative review on current management and future therapeutic perspectives.. Published in Frontiers in endocrinology (2026). PMID: 42626294.
Weekend recovery sleep does not fully compensate for the cardiometabolic effects of partial sleep restriction
In a randomized crossover trial of 10 healthy adults, 5 days of sleep restriction (reduced by 102 min/night) followed by 2 days of ad libitum recovery sleep led to worsened sleep quality, higher triglyceride levels, and higher blood pressure compared to adequate habitual sleep. These findings suggest that weekend recovery sleep fails to fully reverse the adverse metabolic and cardiovascular effects of weekday sleep restriction.
Intraoperative low-dose remimazolam maintenance reduces the incidence of emergence agitation without prolonging emergence time in patients undergoing oral surgery
This protocol describes a randomized controlled trial testing whether low-dose remimazolam maintenance during oral surgery reduces emergence agitation (EA) incidence without prolonging emergence time. The trial will enroll 388 patients, with primary outcome being EA incidence (tested for superiority) and key secondary outcome being emergence time (tested for non-inferiority).
Two-week high-frequency aerobic exercise reduces depressive symptoms and improves frontal function in subthreshold depression
A two-week high-frequency aerobic exercise (6-7 sessions/week) significantly decreased BDI-II and PHQ-9 scores in female participants with subthreshold depression, while increasing response and remission rates. The intervention also reduced activation in the dorsolateral prefrontal cortex, frontal eye field, and premotor and supplementary motor areas, and improved functional connectivity and network efficiency.
Home-based phase-targeted auditory stimulation enhances slow wave activity and improves patient-reported outcomes in Parkinson's disease
This two-week at-home intervention with phase-targeted auditory stimulation (PTAS) of slow waves in Parkinson's disease reproduced previously reported enhancement of slow wave activity and confirmed indications of improved patient-reported outcomes. High adherence and data quality suggest home-based PTAS is feasible for long-term therapeutic investigation.
Remotely delivered gamified exercise intervention shows feasibility and preliminary efficacy for preventing Parkinson's disease in prodromal subgroups
The Slow-SPEED trials are the first non-pharmacological Parkinson's disease prevention trials worldwide, testing a gamified, remotely administered exercise intervention versus active control over 18-36 months in three complementary prodromal subgroups: iRBD (n=110, Netherlands), hyposmia (n=110, UK), and LRRK2/GBA1 mutation carriers (n=600, US). The trials aim to provide unique insights for large-scale Parkinson's prevention studies.
Benson relaxation exercise reduces anxiety levels and improves sleep quality in adolescents receiving inpatient psychiatric treatment
In a randomized controlled trial of 60 adolescents in a psychiatric clinic, those performing Benson relaxation exercise five times had significantly lower state anxiety and better sleep quality at post-test (Day 6) and follow-up (Day 10) compared to the control group. The intervention group showed sustained improvements over the 10-day study period.
Auditory neuromodulation-based PDT (BELL-001) reduces insomnia severity in adults with insomnia disorder
The SERENE trial is a multicenter, randomized, double-blind, sham-controlled superiority trial evaluating BELL-001, an auditory neuromodulation-based prescription digital therapeutic, in adults with insomnia. The primary endpoint is change in Insomnia Severity Index (ISI) score from baseline to 4 weeks, with a minimum of 114 participants enrolled. The study aims to determine if this biosignal-responsive acoustic feedback intervention can provide clinically meaningful improvements in insomnia.
Additional postoperative dexmedetomidine hydrochloride nasal spray improves objective sleep structure and reduces subjective sleep deterioration in patients undergoing gynecological laparoscopic surgery
In a single-blind RCT of 80 patients, those receiving an additional 75 μg dexmedetomidine nasal spray on the night of surgery had longer total sleep time (P=0.030), higher proportion of deep sleep (P=0.040), fewer awakenings (P=0.020), and a higher proportion without subjective sleep deterioration (25.0% vs 5.0%, P=0.012) compared to controls. No significant difference was found in total Athens Insomnia Scale score (P=0.771).
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 · observational
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 · observational
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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