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
1000 claimsProgressive relaxation exercises administered via telenursing improve sleep quality in nursing students after an earthquake
A randomized controlled trial with 86 nursing students from two universities in eastern Turkey found that 20 minutes of nightly progressive relaxation exercises via video call for 4 weeks significantly improved sleep quality as measured by the Pittsburgh Sleep Quality Index (PSQI). The post-test PSQI scores showed a significant difference between the experimental and control groups (P < 0.005), while pre-test scores were not significantly different (P > 0.05).
Foot reflexology massage using aromatic oils improves sleep quality in individuals with poor sleep quality
A single-blind RCT found that 20 minutes of daily foot reflexology massage with aromatic oils for 21 days significantly improved sleep quality in adults with poor sleep (PSQI >5). The intervention group's mean PSQI score dropped from 14.25 to 10.30 (p<0.001), while the control group showed minimal change (14.10 to 14.15, p=0.34).
Shatavari root extract combined with Ashwagandha root extract improves sexual arousal, lubrication, orgasm, and total Female Sexual Function Index scores in women.
In an 8-week randomized, double-blind, placebo-controlled trial with 135 women, the combination of Shatavari and Ashwagandha root extracts (SHT-ARE) significantly improved FSFI Arousal (P = 0.041), Lubrication (P = 0.027), Orgasm (P = 0.031), and Total FSFI (P = 0.005) scores compared to placebo. The SHT-ARE group also showed reduced sexual distress (FSDS, P < 0.0001), increased happiness (OHQ, P < 0.0001), and improved mood (POMS, P < 0.0001) versus placebo.
Nucleotides supplementation may improve sleep quality in older adults aged 60-70 years
The TALENTs trial is a randomized, double-blinded, placebo-controlled study evaluating nucleotides as an anti-aging supplement in 122 older adults (mean age 65.65 years, 67.21% female). Baseline data showed that nearly half of participants had room for improvement in sleep quality, and sleep quality was measured as a secondary outcome at 2 and 4 months.
Caffeine supplementation in athletes may impair sleep quality and duration, particularly when consumed close to bedtime or in high doses.
This systematic review of nine randomized controlled trials found that caffeine supplementation can have detrimental effects on sleep parameters in athletes, including reduced sleep quality, quantity, and efficiency, as well as increased sleep onset latency and number of awakenings. The effects vary based on timing of consumption, habitual caffeine use, and dose.
Medicinal cannabis improves quality of life and symptom control in advanced cancer patients
This Phase I/II double-blind, randomized controlled trial evaluates the safety, tolerability, and impact of medicinal cannabis on quality of life and symptom control in advanced cancer patients. The Phase II component specifically measures outcomes including pain, anorexia, anxiety, sleep, nausea, treatment satisfaction, toxicity, and caregiver burden using validated instruments.
High-intensity interval training improves sleep quality in obese female college students
A 12-week HIIT intervention (3 sessions/week, 30 min/session) significantly improved sleep quality in obese female college students, as measured by lower PSQI scores compared to a control group receiving only health education (P < 0.05). The study also found improvements in body morphology, mental health, physical fitness, and quality of life.
A 4-week bedtime audio intervention combining binaural beats with pure music reduces perceived stress in college students with poor sleep quality
In a three-group randomized controlled trial of 66 college students with poor sleep quality (PSQI > 7), a 30-minute audio intervention combining binaural beats with pure music at bedtime for 4 weeks (5 nights/week) significantly reduced perceived stress as measured by the PSS, with significant time, group, and time-by-group interaction effects (p < 0.05). The binaural beats + pure music group was more effective at reducing stress than pink noise + pure music or control. However, no significant group differences were found in morning salivary cortisol levels, which showed only a main effect of time.
Inhalation of 2.5% CO2 increases arterial oxygen partial pressure and exercise performance at high altitude in healthy lowlanders
In a double-blind pilot study at 4505 m, inhalation of 2.5% CO2 significantly increased PaO2 (42.3 vs. 34.9 mmHg) and PaCO2 (33.5 vs. 31.4 mmHg) compared to ambient air. Endurance shuttle walk test distance was also significantly longer with CO2 inhalation (960.0 m vs. 677.0 m).
Standardized lime peel supplement reduces sleep latency and improves sleep efficiency in adults with sleep disturbance
In a randomized, double-blind, placebo-controlled trial, 80 adults with sleep disturbances received either 300 mg/day of standardized lime peel supplement (SLPS) or placebo for 2 weeks. SLPS significantly improved polysomnographic outcomes including reduced sleep latency, wake after sleep onset, and total wake time, as well as enhanced sleep efficiency, total sleep time, and stage 2 sleep. Daytime sleepiness measured by the Epworth Sleepiness Scale was also decreased, with no serious adverse effects reported.
Individualized music therapy (IMT) improves response rates in adults with major depressive disorder, generalized anxiety disorder, and primary insomnia compared to nonindividualized music therapy.
This protocol describes a multistage study evaluating individualized music therapy (IMT) versus nonindividualized music therapy in adults aged 18-60 with mild-to-moderate major depressive disorder, generalized anxiety disorder, or primary insomnia. The primary outcome is response rate at 8 weeks, defined as ≥50% reduction in MADRS, HAMA, or PSQI scores. The study includes a pilot randomized clinical trial (n=300) comparing the two interventions.
Standardized lime peel supplement (SLPS) reduces sleep latency and improves sleep efficiency in adults with sleep disturbance
In a randomized, double-blind, placebo-controlled trial, 80 adults with sleep disturbances received 300 mg/day of SLPS or placebo for 2 weeks. SLPS significantly improved polysomnographic outcomes, including reduced sleep latency, wake after sleep onset, and total wake time, as well as enhanced sleep efficiency, total sleep time, and stage 2 sleep. Daytime sleepiness was also decreased, with no serious adverse effects reported.
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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