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
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 claimsShifting physical training from morning to afternoon improves sleep health and morale in soldiers
In a study of 37 active-duty soldiers, shifting physical training from 6:30 AM to 2:00 PM for approximately 30 days did not change total sleep duration per 24 hours (t28 = -0.31, P = .38) but significantly improved sleep quality (PSQI; t33 = 2.60, P < .01), daytime sleepiness (Epworth; t33 = 2.88, P < .01), and insomnia symptoms (ISI; t33 = 2.14, P = .02). Morale also significantly improved (t34 = -2.04, P = .03), while stress and anxiety remained similar.
Regular interactive gaming improves psychomotor speed and spatial reasoning in adolescent gamers, independent of sleep quality, but dietary caloric intake poses greater metabolic risks than gaming behavior.
In a comparative cross-sectional study of 200 male adolescents, gamers (≥5 hours/week) showed faster auditory, visual, and aim reaction times (P < 0.001) and better spatial quotient (P = 0.001) compared to non-gamers. The benefit on visual reaction time persisted after adjusting for sleep quality (PSQI), but skinfold thickness was more strongly associated with caloric intake (η² = 0.19) than gaming status (P = 0.035).
The COVID-19 pandemic was associated with a marked increase in central precocious puberty (CPP), particularly among girls, with higher odds during pandemic than pre-pandemic periods.
Pooled estimates show higher odds of central precocious puberty (CPP) during the COVID-19 pandemic compared to pre-pandemic periods, especially in girls. The evidence supports a reproducible epidemiological signal but does not establish a single causal mechanism.
Structured sleep hygiene training programs improve sleep quality and duration in physically and operationally demanding occupations
A systematic review of 10 studies (8 RCTs, 2 NRCTs) found that structured training programs for sleep hygiene led to moderate improvements in sleep quality and small-to-moderate effects on sleep duration in workers in physically and operationally demanding occupations. Phone assistance programs had minimal effects, and single lecture interventions had negligible impact. Evidence certainty was low due to imprecision, risk of bias, and indirectness.
Adherence to 24-h movement guidelines, particularly including the sleep guideline, is associated with lower odds of non-suicidal self-injury in adolescents, with mediation by psychological health and moderation by sex.
In a cross-sectional study of 4,205 Chinese adolescents, meeting more 24-h movement guidelines was associated with progressively lower odds of NSSI (1 vs 0: OR=0.72; 2 vs 0: OR=0.44; 3 vs 0: OR=0.31). Combinations including the sleep guideline were associated with lower NSSI than those without, and the association was stronger in girls. Psychological health significantly mediated the relationship.
Increased frequency of vigorous physical activity is associated with reduced difficulty falling asleep
In a cross-sectional analysis of 3960 participants from the Adventist Health Study-2, each unit increase in frequency of vigorous physical activity was associated with 3% lower odds of difficulty falling asleep (OR = 0.97; 95% CI = 0.94-0.98; P = 0.03). No significant association was found between vigorous activity and waking during the night.
COVID-19 stay-at-home orders reduced physical activity in older African Americans
In a subset of older African American participants with valid actigraphy data, mean daily step count decreased significantly by 20.1% from 1646 to 1315 steps after the COVID-19 stay-at-home order. Nightly sleep duration decreased but not significantly from 7.1 to 6.9 hours.
Unbalanced 24h movement behavior trajectories after acute stroke are associated with increased risk of poor functional recovery at 12 months
In a prospective longitudinal study of 298 stroke survivors, four distinct 24h movement behavior trajectories were identified. Compared to a balanced trajectory, the imbalance group (OR=5.237, 95%CI: 1.848-14.835) and the long-sleep, increased-sedentary, decreased-physical-activity group (OR=4.160, 95%CI: 1.589-10.891) had significantly higher odds of poor functional recovery at 12 months, after adjusting for multiple confounders.
Poor sleep quality is associated with higher odds of cognitive impairment in adult hyperthyroid patients
In a cross-sectional study of 406 hyperthyroid patients in Southeast Ethiopia, the prevalence of cognitive impairment was 29.06% (95% CI: 24.84-33.68). Poor sleep quality was significantly associated with increased odds of cognitive impairment (AOR = 2.24), indicating that hyperthyroid patients with poor sleep quality are more than twice as likely to have cognitive impairment compared to those with better sleep quality.
Afternoon exercise was associated with greater fat loss than morning exercise in overweight/obese adults with the PER3 rs228697 CC genotype
In an 8-week supervised moderate-intensity continuous training (MICT) intervention, overweight/obese university students with the PER3 rs228697 CC genotype who exercised in the afternoon (16:00-19:00) showed descriptively larger reductions in body weight, BMI, waist circumference, body fat percentage, and total fat mass compared to those who exercised in the morning (7:00-10:00). However, the between-group differences were modest and imprecise, and the study was exploratory, so strong conclusions cannot be drawn.
Work-influenced circadian disruption is associated with cardiometabolic disease risk indicators but not microbiome composition in nurses
In a cohort of 75 Philadelphia nurses, circadian rhythm disruption (CRD) was associated with higher cardiometabolic risk indicators such as hs-CRP, triglycerides, and blood pressure, and with unfavorable work environment factors (e.g., less break time, fewer staff/resources). However, CRD variables were not significantly associated with gut microbiome profiles. Lower exercise, higher exhaustion, less mealtime, and night shifts were specific CRD-related factors linked to elevated risk markers.
Postoperative sleep disturbance is highly prevalent (89.5%) and is associated with increased opioid consumption and prolonged hospital length of stay.
In a prospective cohort of 143 adult surgical patients, 89.5% experienced poor sleep quality on the first postoperative morning. Poor sleepers had significantly higher 24-hour opioid consumption (r=0.41, P<0.001) and longer median hospital stay (4 days vs 3 days, P=0.018).
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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