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
1000 claimsAromatherapy with chamomile-lavender blend or vetiver oil reduces fatigue and improves sleep quality in intensive care nurses
In a randomized placebo-controlled trial, 96 intensive care nurses with fatigue and sleep disturbances received either chamomile-lavender essential oil blend, vetiver oil, or placebo (jojoba oil) via aromatherapy massage once daily before bedtime for 4 weeks. Both active aromatherapy groups showed significant reductions in fatigue (VAS and Piper Fatigue Scale) and improvements in sleep quality (PSQI) compared to placebo, with PSQI scores decreasing from ~10.4 to ~4.6 in active groups versus ~10.8 to 6.8 in placebo. The study reported a large effect size (f=0.462) and high statistical power (0.984).
Integrated treatment for sleep and PTSD (TMT) produces superior objective sleep outcomes compared to exposure alone (CPE) in active-duty service members with PTSD, with improvements emerging at 3- and 6-month follow-ups.
In a randomized controlled trial of 82 active-duty service members with PTSD, those receiving Trauma Management Therapy (TMT) showed better sleep efficiency (g=0.24) and onset latency (g=-0.34) at 3 months, and better sleep quality (g=0.70), efficiency (g=0.51), and wake after sleep onset (g=-0.52) at 6 months compared to Compressed Prolonged Exposure (CPE). Posttreatment sleep changes were negligible in both groups, but TMT improved sleep over time while CPE worsened. Poorer sleep at 6 months was correlated with greater PTSD severity in both groups.
Ferula asafoetida oleo-gum resin (ASF) improves sleep quality in individuals with functional dyspepsia symptoms
In a randomized, double-blind, placebo-controlled trial, 62 participants with functional dyspepsia symptoms received 250 mg/day of ASF or placebo for 14 days. ASF treatment significantly improved sleep quality as measured by the Bergen Insomnia Scale, with a mean change of 10.89 ± 3.23 points (P < .001) on day 14.
Dietary nitrate supplementation preserves peak oxygen uptake during Ramadan fasting in healthy adults
In a randomized controlled trial, healthy adults who consumed beetroot juice (providing ~6.45 mmol nitrate) twice daily for 10 days during Ramadan fasting maintained their absolute and relative peak oxygen uptake, while the control group experienced significant declines. Absolute VO2peak decreased by -155 mL/min in controls but increased by +67 mL/min in the nitrate group (P<0.01). Relative VO2peak changed by -2.4 mL/kg/min in controls versus +0.3 mL/kg/min in the nitrate group (P=0.02).
Digitally delivered interdisciplinary care (ADCompanion) is noninferior to routine care in reducing disease severity in patients with atopic dermatitis
This protocol describes a multicenter randomized noninferiority trial comparing a digital interdisciplinary care concept (ADCompanion) to routine care for atopic dermatitis. The primary endpoint is physician-assessed disease severity (SCORAD) at 6 months, with 603 participants recruited across 7 centers in Germany. Final results are expected in 2026, and the claim of noninferiority is not yet established.
Ashwagandha root extract and melatonin combination therapy improves sleep quality in adults with sleep disturbances
In a randomized, double-blind, placebo-controlled trial of 200 adults aged 18-50 years, an 8-week combination of Ashwagandha root extract (600 mg/day) and melatonin (3 mg/day) significantly reduced sleep onset latency (SOL) and improved total sleep time (TST), wake after sleep onset (WASO), and sleep efficiency (SE) compared to placebo (all p < 0.0001). Monotherapy with either Ashwagandha or melatonin produced moderate but comparable benefits.
Ashwagandha root extract improves ADHD symptoms and executive functioning in children and adolescents with mild ADHD
In a randomized, double-blind, placebo-controlled trial, 58 children and adolescents with mild ADHD received either 150 mg of ashwagandha root extract or placebo twice daily for 56 days. At Day 56, the ashwagandha group showed significantly lower ADHD-RS-IV total, inattention, and hyperactivity-impulsivity scores compared to placebo (P < 0.001), along with significant improvements in executive functioning (BRIEF-2) and patient-reported outcomes (PROMIS sleep disturbance and anxiety). No serious adverse events were reported.
Digital cognitive behavioral therapy for insomnia (dCBT-I) improves sleep onset latency in chronic insomnia patients, with effects comparable to zolpidem at 5 weeks and sustained at 10 weeks.
In a small exploratory RCT, a 5-week dCBT-I app reduced subjective sleep onset latency (sSOL) by -20.65 min at Week 5, similar to zolpidem (-22.42 min, p=0.7729). At Week 10 follow-up, dCBT-I showed sustained improvement (-29.02 min) while zolpidem showed slight recurrence (-16.19 min). No treatment-related adverse events occurred in the dCBT-I group.
Perioperative dual-session transcutaneous auricular vagus nerve stimulation (taVNS) reduces the incidence of clinically significant postoperative sleep disturbance (POSD) after gynecologic laparoscopy compared with sham stimulation.
This protocol describes a randomized, double-blind, sham-controlled trial to test whether perioperative taVNS (two sessions: 30 min before anesthesia induction and 5 min after extubation) reduces the incidence of POSD (AIS score ≥6) on postoperative day 1. The trial plans to enroll 116 patients aged 18-65 undergoing elective gynecologic laparoscopy. The primary endpoint is the incidence of POSD on postoperative day 1, with secondary endpoints including sleep quality trajectory, anxiety/depression, recovery quality, and EEG spectral analyses.
Ayurvedic nutritional supplements and yoga protocol reduce the incidence and severity of acute mountain sickness in healthy personnel at high altitudes
This RCT protocol aims to assess the effectiveness of Ayurvedic nutritional supplements (Ayur-nutri kit and cardiac care tea) combined with a daily yoga protocol in reducing AMS incidence and severity among 1660 healthy personnel stationed at high altitudes (9,000–15,000 feet) in the western Himalayas. The primary outcome is AMS incidence measured by Lake Louise Scoring System ≥6 during the first 7 days. Data collection is complete, but analysis is ongoing; results are expected by December 2026.
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).
Adding chiropractic treatment to ergonomic training reduces pain and biopsychosocial impact in industrial workers with nonspecific chronic neck pain, but does not improve sleep quality.
In a randomized controlled trial of 45 male industrial workers with chronic nonspecific neck pain, adding chiropractic treatment to ergonomic training significantly reduced pain (VAS) and biopsychosocial impact (BNQ) compared to sham manipulation or training alone. Disability (NDI) improved across all groups, but sleep quality (PSQI) remained unchanged.
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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