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
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 claimsBlue light therapy delivered through LED-integrated glasses improves sleep quality and reduces daytime sleepiness in Parkinson's disease
In a randomized, placebo-controlled pilot study, Parkinson's disease patients using blue light glasses for 2 weeks showed significantly better Pittsburgh Sleep Quality Index scores compared to red light placebo at 5 weeks (p=0.029, effect size=0.896). Clinically significant daytime sleepiness dropped from 50% to 6.7% in the blue light group.
Acute moderate-intensity exercise offsets the negative impact of sleep restriction on long-term declarative memory, an effect mediated by slow-wave sleep percentage.
In healthy young adults, a single 30-minute evening moderate-intensity cycling session before sleep restriction (4.5 hours) significantly improved delayed recall of face-name pairs compared to sleep restriction alone (p=0.028). The exercise group's performance was comparable to normal sleep groups, and the proportion of slow-wave sleep statistically mediated the exercise-memory benefit (95% bootstrap CI 0.073-0.924).
Combining sleep report feedback with telephone-based health guidance may improve subjective sleep status in community-dwelling older adults.
In a three-arm randomized controlled trial of 229 community-dwelling older adults (mean age 78.5 years), participants receiving sleep report feedback plus telephone-based health guidance for either 3 or 6 months showed significant within-group improvements in Athens Insomnia Scale (AIS) scores at 3 months, while those receiving feedback alone showed no significant change. Between-group comparison at 3 months showed that the group receiving feedback plus guidance for the first 3 months had significantly lower AIS scores than the control group (feedback alone).
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).
Acupuncture improves insomnia severity and sleep quality in breast cancer patients with post-chemotherapy insomnia, but the effect may not be clinically meaningful.
In a randomized sham-controlled trial of 76 breast cancer patients with post-chemotherapy insomnia, acupuncture significantly reduced Insomnia Severity Index (ISI) scores compared to sham at post-treatment (mean difference -1.61, 95% CI -2.71 to -0.50) and at 1-month follow-up (-1.77, 95% CI -3.22 to -0.32). However, the between-group difference did not reach the minimal clinically important difference, so a clinically meaningful advantage over sham cannot be concluded.
Guided digital cognitive-behavioral therapy for insomnia (CBT-I) reduces insomnia severity in adults with insomnia and co-occurring anxiety, PTSD, or BPD symptoms
In a randomized controlled trial, guided digital CBT-I produced large reductions in insomnia severity compared to a sleep diary control at posttreatment (d = -1.04) and at 8-month follow-up (d = -0.98). Small effects were observed on anxiety and BPD symptoms at posttreatment, but not on PTSD symptoms, and these effects were not sustained at follow-up.
Organic selenium supplementation improves glycemic control and insulin sensitivity in patients with type 2 diabetes and diabetic peripheral neuropathy
In a triple-blind, randomized, placebo-controlled trial, 50 patients with T2DM and DPN received 200 μg/day organic selenium or placebo for 8 weeks. Selenium significantly reduced fasting blood sugar (mean difference -33.95 mg/dL), HbA1c (-1.20%), and HOMA-IR (-1.57), while increasing QUICKI (0.02). No significant between-group improvements were seen in overall quality of life or sleep quality, except for daytime dysfunction.
Nurse-led algorithm-based early mobilization protocol reduces post-intensive care syndrome in cardiac surgery ICU patients
In a randomized controlled trial of 38 cardiac surgery ICU patients, a nurse-led algorithm-based early mobilization protocol significantly reduced PICS scores (Z = -3.83, P < .001), anxiety and depression (Z = -3.52, P < .001), and improved sleep quality (Z = -3.83, P < .001) compared to usual care. No mobilization-related adverse events occurred.
Survodutide reduces body weight in Chinese adults with overweight or obesity
This phase 3 randomized controlled trial is designed to evaluate the efficacy, safety, and tolerability of survodutide (3.6 mg or 4.8 mg once weekly) versus placebo in Chinese adults with overweight or obesity. The primary endpoints are percentage change in body weight and achievement of ≥5% body weight reduction from baseline to week 52. Baseline characteristics show a mean BMI of 33.2 kg/m² and a high prevalence of obesity-related complications.
Mediterranean diet is associated with a shift toward a more morning-oriented chronotype in female patients with relapsing-remitting multiple sclerosis
In a 12-week randomized pilot trial, 34 female patients with relapsing-remitting MS were assigned to either a Mediterranean diet (MedDiet) or time-restricted eating (TRE). MEQ scores increased only in the MedDiet group (p = 0.035), suggesting a shift toward morningness, while PSQI scores improved over time in both groups without a diet-specific effect. No significant changes were observed in appetite-related hormones (leptin, ghrelin).
Alixorexton, a selective orexin 2 receptor agonist, improves wakefulness in narcolepsy type 1
In a phase 2 randomized controlled trial, alixorexton (4, 6, or 8 mg once daily) significantly increased mean sleep latency on the Maintenance of Wakefulness Test compared to placebo at 6 weeks. Placebo-corrected improvements were 22.2, 24.1, and 26.0 minutes for the 4, 6, and 8 mg doses, respectively. The drug was generally well tolerated, with adverse events consistent with on-target OX2R agonism.
Unsaturated fatty acids (oleic acid and alpha-linolenic acid) enhance metabolic flexibility by accelerating time-based respiratory quotient dynamics compared to palmitic acid in healthy young men
In a randomized crossover trial, meals enriched with unsaturated fatty acids (oleic acid or alpha-linolenic acid) led to faster time-to-peak RQ and time-to-FQ compared to palmitic acid-rich meals, indicating more efficient postprandial substrate switching. The oleic acid trial also showed higher serum C2-acylcarnitine-to-free carnitine ratios and urinary C2-acylcarnitine concentrations, which were associated with faster time-to-FQ.
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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