1231 sleep evidence claims,
each scored for scientific confidence
A database built for humans. An API built for AI.
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.
Browse Topics
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
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 claimsCohabitating and non-cohabitating caregivers of people with dementia have significantly poorer sleep quality compared to non-dementia caregivers.
This nationwide cross-sectional study of 230,900 adults from the 2024 Korean Community Health Survey found that both cohabitating caregivers (OR 1.17, 95% CI 1.13-1.20) and non-cohabitating caregivers (OR 1.12, 95% CI 1.04-1.20) of people with dementia had significantly higher odds of poor sleep quality (PSQI ≥ 6) compared to non-dementia caregivers. The association was stronger for cohabitating caregivers, with the largest effects on sleep medication use (OR 1.61) and daytime dysfunction (OR 1.41).
Eating behavior latent profiles are associated with body composition indices in Spanish preschoolers, with sex-specific differences for the controlled eater profile and fat-free mass index.
In a cross-sectional analysis of 1208 Spanish children aged 3-6 years, four eating behavior profiles (controlled, avid, typical, avoidant) were identified. Food approach subscales and the avid eater profile were positively associated with body composition indices, while food avoidance subscales and avoidant/controlled profiles showed inverse associations. The controlled eater profile showed opposite associations with fat-free mass index by sex: positive in boys (β=0.42, 95% CI: 0.21, 0.62) but negative in girls (β=-0.55, 95% CI: -0.77, -0.32).
Higher proportions of moderate-to-vigorous physical activity (MVPA) relative to other 24-hour movement behaviors are associated with greater bone strength in older women.
In a cross-sectional study of 296 older adults (mean age 76.3 years), compositional data analysis showed that higher proportions of MVPA within the 24-hour movement composition were associated with higher distal radius and tibia estimated failure load in women. Hypothetically displacing 10-60 minutes of inactivity with MVPA resulted in more favorable bone microarchitecture and strength parameters.
Health behaviors account for approximately half of the rural-urban gap in life satisfaction among graduate students at an elite Chinese university
In a cross-sectional survey of 497 graduate students at a Double First-Class university in China, rural-origin students scored 1.95 points lower on the Satisfaction with Life Scale (SWLS) than urban-origin peers after adjusting for sociodemographic covariates (p=0.003). Adding health behaviors (sleep, physical activity, insomnia) to the model reduced this gap by roughly half (p=0.088), with insomnia, physical activity, and sleep duration independently associated with life satisfaction.
Regular moderate-to-vigorous exercise is associated with better sleep quality and quality of life in perimenopausal women, partly explained by less severe menopausal symptoms.
In a cross-sectional study of 457 Chinese perimenopausal women, those who exercised regularly (≥3 times/week, ≥30 min/session) had significantly lower (better) PSQI and MENQOL scores. The association between regular exercise and better sleep quality was independent of other factors, but effect sizes were small (|r|<0.2) and causality cannot be inferred.
Meeting all three 24-Hour Movement Guideline components (MVPA, sleep duration, sedentary behavior) is associated with lower odds and hazard of frailty in two nationally representative populations.
In cross-sectional analyses, meeting all three components was associated with lower odds of frailty in NHANES (OR=0.21; 95% CI, 0.14-0.32) and CHARLS (OR=0.29; 95% CI, 0.16-0.46). In longitudinal CHARLS analyses over a median follow-up of 7.0 years, meeting all three components was associated with a lower hazard of incident frailty (HR=0.33; 95% CI, 0.27-0.41) compared to meeting none.
Higher physical activity levels and less sedentary time are associated with more robust diurnal cortisol rhythms in colorectal cancer survivors up to 12 months post-treatment.
In 74 colorectal cancer survivors, more total sedentary time (per 2 hours/day) was associated with a flatter cortisol slope (β=0.19; 95%CI=0.06,0.33) and higher cortisol awakening response (β=0.14; 95%CI=0.01,0.27). More total physical activity (per 1 hour/day) was associated with higher relative amplitude of cortisol (β=0.23; 95%CI=0.03,0.43), indicating more robust diurnal rhythms.
Morning melatonin profiles are highly variable in preschool-aged children, limiting the reliable calculation of dim-light melatonin offset (DLMOff).
In a study of 20 healthy preschoolers (mean age 4.31 years, 45% female), evening melatonin profiles consistently allowed calculation of DLMO in all participants, but morning melatonin levels were highly variable, enabling DLMOff calculation in only 8 participants. Among those 8, later DLMOff was strongly associated with later chronotype (r=0.81), sleep offset (r=0.84), and midsleep (r=0.80).
Probiotic supplementation with Lactobacillus rhamnosus CRL1505 and Bifidobacterium breve M-16V reduces respiratory tract infection burden and improves quality of life in children
In a prospective, multicenter, community-based study without a placebo control, 236 children aged 0-14 years with a recent history of RTIs received a 4-week probiotic course. Caregiver-reported outcomes showed that 95.34% reported reduced cold frequency, 94.49% observed fewer medical visits, and 97.88% reported improved quality of life. The study suggests that probiotics may be beneficial in real-world community settings, complementing prior RCTs.
Obesity is strongly associated with cardiomyopathy in UK Biobank participants
In a UK Biobank analysis of 442 individuals with cardiomyopathy and 173,429 matched controls, obesity was strongly associated with cardiomyopathy (OR 3.7, 95% CI 2.88 to 4.76, p<0.0001). The study also found that males had higher odds of cardiomyopathy than females (OR 2.5, 95% CI 2.04 to 3.05, p<0.0001).
Longer moderate-to-vigorous physical activity duration is associated with better macular choroidal circulation in older adults with primary open-angle glaucoma
In a cross-sectional study of older adults with POAG, longer MVPA duration was independently associated with greater choroidal vascular volume (β = 0.04, P = 0.021) and higher choriocapillaris flow density (β = 0.06, P = 0.004). Patients with POAG had lower PA levels and reduced choroidal circulation compared to age-matched controls.
An evening activity breaks intervention increases activity breaks and improves sleep quality in free-living adults
This pilot study tested a theory-informed intervention to increase evening activity breaks in free-living adults. Participants self-reported completing 3.6 activity breaks per evening, and there was a small reduction in sleep disturbances (PSQI score change -0.35, 95% CI -0.6 to -0.1), while objective measures of sedentary time, sleep, physical activity, and glycaemic outcomes showed little change.
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).
Not a content website. An evidence engine.
Evidence Scored
Every claim is scored on human RCTs, meta-analyses, mechanism, and safety. No more guessing what "studies show" means.
Claim Graph
Claims link to studies, doses, populations, and mechanisms. When new research appears, everything updates.
AI-Ready API
Structured JSON API designed for ChatGPT, Claude, and AI agents. Not just human-readable — machine-computable.
API Documentation
REST endpoints for claims, evidence, and search. Built for AI consumption.
Browse All Claims
Explore all evidence-backed claims with full study details.
Browse by Topic
Glycine, magnesium, melatonin, and more. Find claims by compound.