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
NIV may confer greater short-term clinical benefit in children with severe acute asthma requiring respiratory support
In a systematic review and meta-analysis of pediatric asthma exacerbations, non-invasive ventilation (NIV) showed the greatest improvement in asthma scores compared to oxygen (MD = 1.24, p = 0.07), reaching significance in sensitivity analysis (MD = 2.5, p < 0.001). High-flow nasal cannula (HFNC) showed no significant benefit over oxygen (MD = 0.24, p = 0.58) and was associated with higher failure rates compared to NIV (12.6% vs. 2.6%, OR = 5.3, p < 0.001).
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.
Evidence Explorer
662 claimsPsychotropic medications alter sleep architecture in class-specific ways, with cumulative burden associated with longer REM latency and reduced arousal index.
This retrospective polysomnographic study compared 61 psychotropic medication users to 60 non-users and found that medicated individuals had reduced sleep efficiency (p=.001), prolonged sleep onset and REM latency (p=.001), increased light sleep, and fewer sleep cycles. Multivariable analyses showed antidepressants increased REM latency (p=.001) and periodic limb movements (p=.015), anticonvulsants enhanced slow-wave sleep (p=.013), and antipsychotics reduced arousals (p=.004). A dose-response relationship was observed, with greater psychotropic burden independently associated with longer REM latency (p=.029) and reduced arousal index (p=.001).
Easier access to biologics is associated with a greater likelihood of achieving clinical remission and other favorable outcomes in severe asthma
This ecological study of 9,183 severe asthma patients from 21 countries found that countries with easier access to biologics (higher Biologic Accessibility Score, BACS) had higher proportions of patients achieving clinical remission (p≤0.001), no exacerbations (p<0.001), well- or partly controlled asthma (p=0.047), ppFEV1 or ppPEFR ≥80% (p=0.004), and no long-term oral corticosteroid use (p=0.045) one year after biologic initiation. The findings suggest that reducing barriers to biologic access may improve outcomes, but causality requires further confirmation.
Exercise reduces the risk of hepatic steatosis, fibrosis, and hepatocellular carcinoma in a dose-dependent manner in individuals with MASLD.
The paper reports that exercise is associated with a dose-dependent reduction in the risk of hepatic steatosis, fibrosis, and hepatocellular carcinoma in individuals with metabolic dysfunction-associated steatotic liver disease (MASLD). This effect is partly independent of weight loss, and lifestyle interventions including exercise improve cardiometabolic health beyond the liver.
Healthy plant-based diets improve sleep quality, while unhealthy plant-based diets worsen it in adults
In a cross-sectional study of 5260 adults, higher adherence to healthy plant-based diets (hPDI) and pro-vegetarian diets (PVDI) was associated with lower PSQI scores and a 12% reduction in odds of poor sleep quality. Conversely, higher overall plant-based diet (oPDI) and unhealthy plant-based diet (uPDI) scores were linked to higher PSQI scores and increased odds of poor sleep. Mediation analyses indicated that the beneficial effects were partly mediated by lower BMI, while the harmful effects were mediated by greater depression and less physical exercise.
Later first and last caloric intake timing is independently associated with lower Morningness-Eveningness Questionnaire (MEQ) scores in physically active university students.
In a cross-sectional study of 200 physically active university students, later first and last caloric intake were independently associated with lower MEQ scores (β = -0.435 and -0.422, respectively; both p < 0.001), indicating greater eveningness. The model explained 51.1% of the variance in MEQ scores. Evening-type participants had poorer sleep behaviors, longer sleep latency, lower sleep efficiency, more nocturnal awakenings, and poorer subjective sleep quality compared to morning-type participants.
Older age and less frequent endurance training habits predict the likelihood of illness during Arctic military training
Survival analysis showed that older age and less frequent endurance training habits significantly predicted the likelihood of viral illness among cadets during a 2-week near-Arctic winter training. The study included 49 cadets, with a naturalistic viral infection outbreak in first-year cadets providing the experimental context.
Restorative sleep is associated with subjective well-being, self-rated health, and positive lifestyle factors in adults and older adults, with age-specific patterns.
In a cross-sectional survey of Japanese adults (20-64 years) and older adults (≥65 years), restorative sleep was significantly associated with subjective well-being (AOR=1.92, 95% CI: 1.35-2.73) and self-rated health (AOR=2.27, 95% CI: 1.63-3.15) in adults, and with self-rated health (AOR=2.12, 95% CI: 1.19-3.77) and availability of a confidant (AOR=2.62, 95% CI: 1.44-4.78) in older adults. Getting up at a fixed time every morning and avoiding worries while in bed were related to restorative sleep in both groups.
Epilepsy is associated with reduced REM sleep in children, with the effect strongest under age 6 and amplified by antiseizure medications
In a propensity score-matched cross-sectional study of 560 children with epilepsy and 560 non-epilepsy clinical comparators, children with epilepsy had significantly reduced REM sleep (median 18.2% vs 20.9%, g=-0.32, FDR p<0.001). The REM deficit was amplified by antiseizure medication use (15.8% vs 19.8%, g=-0.48, p<0.001) and followed a developmental gradient, being strongest in children under 6 years (g=-0.38) and not detected in those over 12 years (g=-0.07, p=0.953).
Actigraphy-derived sleep measures are strongly associated with total WEMWBS and global PSQI, providing complementary information to PROMs in a 50+ year old workforce.
The study of 45 participants aged 50-66 over one year found that actigraphy-derived sleep measures (e.g., disturbances, awakenings) are strongly associated with mental wellbeing (WEMWBS) and sleep quality (PSQI), complementing self-reported data. Very strong associations (>|0.5|) were found between work-related stress items (BJSQ) and both wellbeing and sleep quality.
Frequent night shifts (≥2 per week) are associated with increased risk of PMDD symptoms in Chinese female nurses
A cross-sectional study of 1,031 Chinese female nurses found that those working ≥2 night shifts per week had significantly higher risk of PMDD symptoms (p < .001). The prevalence of PMDD symptoms in this population was 42.4%, with night shift frequency identified as a significant predictor in multivariate regression.
Machine learning models, particularly Ridge regression and Random Forest, improve depression prediction accuracy compared to logistic regression, with sleep disturbances and stress as key predictors.
This study compared logistic regression with ten machine learning models for predicting depression using WHO SAGE India wave 2 data. Ridge regression (AUC=0.716) and Random Forest (AUC=0.713) performed best, while most models had AUC below 0.70. Depression was more prevalent among younger adults, women, and those with poor self-rated health, stress, and sleep disturbances.
Short sleep duration (<6 h) is associated with increased odds of hypertension in Chinese older adults
In a cross-sectional study of 15,650 Chinese adults aged 65 and older, self-reported short sleep duration (<6 h) was associated with a 1.30-fold higher odds of hypertension compared with sleeping 6-9 h (adjusted OR 1.30; 95% CI 1.17, 1.44). Long sleep duration (≥9 h) showed no significant association after full adjustment (OR 1.04; 95% CI 0.97, 1.12). The relationship followed a non-linear J-shaped curve.
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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