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
338 claimsBlueberry juice improves total and LDL cholesterol and psychological wellbeing in adults
In a 20-day randomized controlled trial, 60 mL/day of blueberry juice significantly reduced total cholesterol from 4.36 to 3.79 mmol/L and LDL cholesterol from 2.71 to 2.23 mmol/L compared to placebo, which showed increases. Psychological wellbeing indices (Beck Depression Inventory, State Trait Anxiety Inventory, COOP WONCA) also improved significantly in the blueberry group.
Both VL-G-A57 (Rhodiola, holy basil, Schisandra chinensis) and VL-G-E12 (full-spectrum ashwagandha) improve sleep quality in individuals with high stress
In a 60-day randomized, double-blind, placebo-controlled trial involving 186 participants with high stress, both VL-G-A57 and VL-G-E12 significantly improved sleep quality as measured by the Pittsburgh Sleep Quality Index (PSQI) compared to placebo (VL-G-A57: p=0.0008, VL-G-E12: p<0.0001). Restorative Sleep Questionnaire-Weekly (RSQ-W) results also showed significant improvements in both active groups versus placebo (p<0.0001).
A hybrid digital intervention combining continuous monitoring with embedded RCTs is feasible for promoting healthy movement behaviors in university students.
This pilot study protocol describes a five-month hybrid design using Apple Watches and iPhones to monitor sleep, physical activity, and screen time in first-year university students, with three embedded RCTs testing ecological momentary interventions. Feasibility outcomes include recruitment, engagement, and user experience, with preliminary effectiveness explored for each movement behavior.
Six months of multimodal exercise in individuals on the Alzheimer's disease continuum is associated with short-term preservation of hippocampal and amygdala subfield volumes and increased hippocampus-amygdala connectivity, which are linked to sleep and activity parameters.
In the MOVE study, 46 individuals on the AD continuum were randomized to 6 months of multimodal exercise or psychoeducation. The exercise group showed increased hippocampus-amygdala connectivity and attenuated subfield atrophy after the intervention, but both groups progressed in cognitive decline and hippocampal atrophy one year later. Hippocampal and amygdalar volumes and connectivity were associated with sleep parameters, suggesting a link between exercise, sleep, and brain structure.
L-theanine improves sleep quality and reduces stress markers in individuals with mild to moderate sleep disturbances
This study protocol describes a randomized, double-blind, placebo-controlled trial evaluating the effects of L-theanine (100mg, 200mg, 400mg) on sleep and stress markers in 60 healthy adults aged 18-65 with mild to moderate sleep disturbances. The primary outcomes are changes in objective and subjective sleep quality parameters and secondary outcomes include biochemical, physiological, and subjective stress markers after a 14-day intervention. The trial aims to determine the optimal dose of L-theanine for improving sleep and stress.
High-dose L-theanine-caffeine combination improves selective attention in acutely sleep-deprived young adults
A double-blind, placebo-controlled crossover trial found that a combination of 200 mg L-theanine and 160 mg caffeine significantly improved hit rate (P=0.02) and target-distractor discriminability (P=0.047) in a visual selective attention task compared to placebo. The combination also produced a significantly greater pre-post-dose reaction time improvement (38.1 ms, P=0.003) and enhanced P3b ERP amplitudes with reduced latencies.
HMB added to EPA/DHA supplementation increases postabsorptive net protein breakdown in COPD patients
In a 10-week RCT, COPD patients receiving HMB + EPA/DHA showed a significant increase in postabsorptive net protein breakdown (p=0.028), while EPA/DHA alone did not. Both interventions increased lean soft tissue, but only HMB + EPA/DHA reduced whole body and extremity fat mass.
GABA and L-theanine provide effective preoperative anxiolysis with minimal sedation and improved cognitive skills compared to alprazolam in surgical patients
In a randomized controlled trial of 168 preoperative surgical patients, both L-theanine and GABA produced effective anxiolysis with minimal sedation, while alprazolam caused significantly more sedation. Psychomotor and cognitive functions improved with L-theanine and GABA (P=0.0001) but decreased with alprazolam (P=0.0001).
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.
Multidomain lifestyle interventions combined with pharmacological or nutraceutical approaches may improve cognition in individuals across the Alzheimer's disease continuum.
A systematic review of 12 randomized controlled trials found that combining multidomain lifestyle interventions (2-7 domains including physical exercise, cognitive training, dietary guidance, social activities, sleep hygiene, cardiovascular/metabolic risk management, psychoeducation or stress management) with pharmacological components (e.g., Omega-3, Tramiprosate, vitamin D, BBH-1001, epigallocatechin gallate, Souvenaid, metformin) may effectively improve cognition. Seven trials targeted participants with prodromal AD, MCI, or early dementia, while five focused on at-risk individuals or those with subjective cognitive decline, with two studies enriching populations for APOE-ε4 carriers.
Melatonin improves sleep quality in patients with primary breast cancer undergoing adjuvant chemotherapy
In a randomized, double-blind, placebo-controlled trial, 40 patients with stage I-III breast cancer receiving adjuvant chemotherapy were given 6 mg/day melatonin for 6 months. Melatonin significantly improved sleep latency (from 1.50 to 1.00, P=0.001), sleep efficiency (from 1.11 to 0.56, P=0.003), and total PSQI scores (from 8.39 to 6.50, P=0.003) compared to placebo across the three phases of chemotherapy. No significant differences were observed during the Adriamycin phase, but during the Taxol phase, melatonin showed significant improvement in anxiety (P=0.077) and overall PSQI scores (P=0.015).
Lavender scent improves sleep quality and physical balance in elderly individuals
In a randomized controlled trial of 90 elderly participants, those who slept with lavender pouches for one month showed significant improvements in sleep quality (PSQI total score decreased from 6.11±2.86 to 4.33±2.07, p<0.05) and physical balance (BBS score increased from 38.31±11.84 to 41.48±10.82, p<0.05). Sleep latency also decreased significantly.
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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