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
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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 claimsCannabis-based medicinal products are associated with sustained improvements in pain, health-related quality of life, sleep, and anxiety in patients with endometriosis at 24 months
In a 2-year prospective observational study of 101 patients with endometriosis, cannabis-based medicinal products (CBMPs) were associated with significant improvements in pain severity, pain interference, quality of life, sleep, and anxiety at all follow-up points (1, 3, 6, 12, 18, 24 months; p<0.001). Mean prescribed oral morphine equivalents decreased from 19.9 mg/day at baseline to 14.8 mg/day at 24 months. Adverse events were mostly mild, with fatigue (15.8%), lethargy (14.9%), and headache (12.9%) being most common.
Place-based ecological restoration improves self-rated health in Chinese residents
China's national ecological restoration pilot was associated with a 0.1697-point increase in self-rated health on a five-point scale, compared to non-exposed areas. The effect was robust across multiple sensitivity analyses and operated through environmental, economic, and psychosocial pathways.
A nomogram integrating HbA1c, sleep quality, social support, and vision-related quality of life predicts depression risk in patients with type 2 diabetic retinopathy
This cross-sectional study of 490 diabetic retinopathy patients found that a nomogram combining four predictors (HbA1c, PSQI score, SSRS score, and VRQoL score) achieved excellent discrimination for depression risk (AUC=0.918 in training, 0.867 in internal validation, 0.875 in temporal validation). The prevalence of depressive symptoms was 29.18%. The nomogram can aid early screening of high-risk individuals.
A healthy lifestyle, particularly regular physical activity and low sedentary behavior, is associated with reduced all-cause and cardiovascular disease mortality in individuals with cardiovascular-kidney-metabolic syndrome.
In two prospective cohorts (UK Biobank and NHANES), higher healthy lifestyle scores were associated with significantly lower risks of all-cause and CVD mortality. For example, in UK Biobank, each unit increase in lifestyle score was linked to a 19% lower all-cause mortality risk (HR 0.81) and an 18% lower CVD mortality risk (HR 0.82). The associations were stronger in early stages of CKM syndrome.
Better sleep is associated with reduced post-concussion symptoms in children and adolescents
In a prospective longitudinal cohort of 2,991 children with concussion, sleep quality improved significantly over 12 weeks (mean sleep score from 76.3 at week 1 to 89 at week 12). Better sleep was significantly associated with reduced global and physical symptoms early in recovery, and with reduced cognitive and emotional symptoms throughout recovery.
Short sleep and physical inactivity are independently and jointly associated with prevalent cardiovascular disease in US adults
In a cross-sectional study of 1,577,591 US adults, short sleep (OR 1.26, 95% CI 1.22-1.30) and long sleep (OR 1.17, 95% CI 1.13-1.21) were independently associated with prevalent cardiovascular disease, as was physical inactivity (OR 1.11, 95% CI 1.09-1.14). The joint effect of short sleep and inactivity conferred the highest risk (OR 1.38, 95% CI 1.31-1.44), with no significant additive interaction (RERI -0.03, 95% CI -0.11 to 0.06), suggesting independent, additive risks.
Advanced CKM stage is associated with worse cardiovascular health and early arterial injury in young adults
In the FF-CHAYA study of 1283 young adults (mean age 22.9 years), more advanced CKM stages (1-3) were associated with significantly lower Life's Essential 8 scores and higher carotid intima-media thickness (a marker of early arterial injury) compared to Stage 0. For example, mean-maximum carotid intima-media thickness was 0.014 mm higher for Stage 1, 0.020 mm higher for Stage 2, and 0.100 mm higher for Stage 3 compared to Stage 0.
Higher sleep variability is associated with poorer memory trajectories over time in middle-aged and older adults
In the ALBION study of 184 adults (mean age 65, 65% women), time-varying analyses showed that sleep variability had robust non-linear associations with poorer memory trajectories over a 1.5-year follow-up, remaining significant after FDR correction. Cross-sectionally, more nightly awakenings were associated with poor memory and attention speed. The findings suggest that objective indicators of sleep continuity, particularly sleep variability, are most consistently related to domain-specific cognitive outcomes, with strongest evidence for memory decline over time.
Early glucose peak time during OGTT is a stronger biomarker of metabolic health than glucose curve morphology in normoglycemic adults
In normoglycemic adults, an early glucose peak (≤30 min) during a 3-hour OGTT was associated with lower post-prandial glucose, lower 3-hour insulin AUC, lower 2-hour FFA AUC, lower respiratory quotient, lower body fat, and higher energy expenditure compared to a late peak (>30 min). Biphasic glucose curves showed lower post-prandial glucose but no differences in insulin sensitivity or other metabolic measures versus monophasic curves. Glucose peak time demonstrated a stronger discriminative index of metabolic health than curve morphology.
Advanced age, living alone, unemployment, depression, and physical frailty are associated with social frailty in older adults with type 2 diabetes.
In a cross-sectional study of 334 older adults with type 2 diabetes, the prevalence of social frailty was 26.3%. Logistic regression identified age 70-79 years, age ≥80 years, living alone, unemployment, physical frailty, and depression as statistically significant factors associated with social frailty.
Patients with group 1 pulmonary hypertension and high HFpEF probability have a unique metabolome overlapping with clinical HFpEF, characterized by enhanced tryptophan-kynurenine pathway breakdown, lower serotonin, and decreased nitric oxide precursors.
This study stratified group 1 pulmonary hypertension (PH) patients by HFpEF probability and found that those with high probability (n=131) had significant metabolomic changes compared to low probability (n=62), including increased kynurenine metabolites and decreased serotonin, linoleate, arginine, and homoarginine. These changes overlapped with clinical HFpEF (n=240) and were abnormal relative to controls (n=85), suggesting biological overlap between the two conditions.
Work-family conflict, occupational burnout, occupational stress, nursing practice environment, and sleep disorders are associated with workplace violence among emergency department nurses.
In a study of 1540 emergency department nurses in China, 85.0% reported experiencing workplace violence in the past year. Machine learning models identified work-family conflict, occupational burnout, and occupational stress as significant factors across all models, while sleep disorders and nursing practice environment were significant in random forest and decision tree models. Random forest achieved the highest sensitivity (0.916) and accuracy (0.859), while logistic regression had the highest specificity (0.667).
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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