1231 sleep evidence claims,
each scored for scientific confidence
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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
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.
Benralizumab reduces cough and/or dyspnea frequency and improves cough-specific health-related quality of life in patients with severe eosinophilic asthma in Asia
In a post-hoc analysis of the MIRACLE trial, benralizumab significantly increased the proportion of patients transitioning from frequent to non-frequent cough at Week 8 (54.0% vs 39.7%, p=0.0051) and improved cough-related SGRQ items earlier than placebo, with sustained benefits through Week 48. Similar improvements were seen for dyspnea frequency at Week 8 (64.2% vs 47.1%, p=0.0026) and Week 48 (75.5% vs 63.4%, p=0.0221). Benefits were more pronounced in patients with baseline blood eosinophil counts ≥300 cells/μL.
Evidence Explorer
662 claimsProbiotics may improve subjective sleep outcomes in individuals with insomnia and sleep disturbances via gut-brain axis modulation
This narrative review synthesizes mechanistic and clinical evidence suggesting probiotics can regulate sleep through gut-brain axis pathways, including immune-inflammatory modulation, HPA axis regulation, neuroactive metabolites, and vagal signaling. Clinical studies show small and diverse impacts on sleep outcomes, with improvements more frequently reported in subjective sleep assessments than objective tests. The review does not identify specific strains or dosages due to heterogeneity in included studies.
Structured nursing care pathway integrated with standard pharmacological management improves postoperative biophysiological and psychological outcomes in patients undergoing spinal anesthesia
In a pilot quasi-experimental study of 20 patients undergoing spinal anesthesia, those receiving a structured nursing care pathway plus standard pharmacological therapy showed significant improvements in wound healing, pain, gastric motility, anxiety, and sleep quality compared to controls receiving only pharmacological therapy. Post-test between-group differences favored the experimental group with t-values ranging from 8.25 to 10.12 (P < 0.05). For example, wound healing scores improved from 7.12 ± 0.88 to 17.1 ± 1.24 in the experimental group, while controls showed minimal changes.
Better sleep quality and longer sleep duration are associated with fewer depressive symptoms and greater well-being among Kuwait University students, independent of item overlap.
In a cross-sectional study of 389 Kuwait University students, better sleep quality (B = -1.22, 95% CI -1.84 to -0.60; β = -0.20) and longer sleep duration (B = -0.48, 95% CI -0.74 to -0.21; β = -0.17) were associated with lower depressive symptoms. Better sleep quality (B = 4.01, 95% CI 1.72 to 6.30; β = 0.19) and longer duration (B = 1.35, 95% CI 0.37 to 2.33; β = 0.14) were associated with higher well-being.
SGLT2 inhibitors reduce acute kidney injury risk in patients with diabetes mellitus receiving cisplatin chemotherapy
In a retrospective study of 288 patients with diabetes mellitus receiving cisplatin, those taking SGLT2 inhibitors had a 13.9% incidence of acute kidney injury compared to 28.5% in controls (OR: 0.42; 95% CI: 0.23-0.76). The SGLT2i group also showed higher eGFR at 3 months and lower rates of hypomagnesemia and anemia.
Poor sleep quality is independently associated with increased odds of neck, upper-back, and knee pain among university employees
In a cross-sectional study of 460 university employees, poor sleep quality was independently associated with increased odds of neck pain (OR=1.13, 95% CI: 1.03-1.24), upper-back pain (OR=2.47, 95% CI: 1.08-5.67), and knee pain (OR=4.28, 95% CI: 1.70-10.80). The study also found high prevalence of musculoskeletal disorders, with low back (65.9%) and neck (65.0%) being most common.
Eveningness tendency and higher night eating scores are associated with poorer sleep quality in adults, while dietary melatonin intake is not associated with sleep quality after adjustment for covariates.
In a cross-sectional study of 325 adults in Istanbul, higher Night Eating Questionnaire (NEQ) scores were positively associated with Pittsburgh Sleep Quality Index (PSQI) scores (B=0.198, β=0.491, 95% CI: 0.156-0.239, p<0.001), indicating worse sleep quality. Lower Morningness-Eveningness Questionnaire (MEQ) scores (eveningness) were negatively associated with PSQI scores (B=-0.067, β=-0.189, 95% CI: -0.102 to -0.032, p<0.001), also indicating worse sleep quality. Estimated dietary melatonin intake (mean 10.485 ± 13.306 μg/day) was not significantly associated with sleep quality after adjustment.
Perampanel monotherapy may offer small additional benefits for sleep architecture compared to levetiracetam in children with SeLECTS, including a lower proportion of N1 sleep and a greater reduction in the number of awakenings.
In a pilot prospective cohort study of 35 children with SeLECTS, perampanel (PER) monotherapy was associated with a significantly lower proportion of N1 sleep (10.15% vs 12.03%, P=0.039) and a greater reduction in the number of awakenings (mean change -2.68 vs 1.13, P=0.036) compared to levetiracetam (LEV) at follow-up. Both drugs were tolerated and achieved short-term seizure control, with no significant differences in subjective sleep quality, daytime sleepiness, or quality of life.
Melatonin (1 mg/day) improves sleep quality and reduces overeating and weight gain in an obese school-aged boy with prenatal diabetes exposure
An 11-year-old boy with obesity born to a mother with type 2 diabetes and severe sleep disturbances was treated with 1 mg/day melatonin. After treatment, parental reports indicated marked improvements in sleep posture and nighttime awakenings, along with reduced overeating episodes and gradual weight reduction, without adverse events. The case suggests melatonin may be a useful adjunct in managing pediatric obesity by optimizing sleep behavior.
Meeting 24-hour movement behavior guidelines is associated with lower levels of adiposity in Portuguese children aged 6-10 years
In a cross-sectional study of 910 Portuguese children aged 6-10 years, meeting more 24-hour movement guidelines (MVPA ≥60 min/day, sleep 9-11 h/night, screen time ≤2 h/day) was associated with lower body mass index z-scores, waist circumference, waist-to-height ratio, and percentage body fat. Children meeting all three guidelines had significantly lower adiposity markers, with significant linear trends across the number of guidelines met (0, 1, 2, 3).
Integrated TCM-Western 'Three-Team' co-management improves sleep quality and glycemic control in patients with type 2 diabetes and comorbid sleep disorders.
In a prospective non-randomized controlled study, patients with T2DM and sleep disorders receiving the integrated 'Three-Team' co-management model (endocrinologist, TCM physician, health manager) for 6 months showed significantly greater improvements in PSQI scores (group × time interaction χ²=32.59, P<0.001) and glycemic control (FBG and HbA1c) compared to conventional therapy. At 6 months, PSQI decreased by 2.44 points from baseline in the intervention group, a 2.4-fold greater reduction than controls, with significant between-group differences in FBG and HbA1c observed as early as 3 months.
Healthy 24-hour movement behavior profiles (high MVPA, low SB, adequate sleep) are associated with better mental health in Chinese school students
This observational study identified distinct 24-hour movement behavior profiles among primary and secondary school students in China. Primary school students with profiles characterized by low sedentary behavior, high MVPA, and long sleep, or consistently high LPA, had significantly lower depression, fewer internalizing problems, and better working memory and inhibition control. Secondary school students with high MVPA and long sleep on weekdays and high MVPA on weekends had significantly lower depression and fewer internalizing problems compared to those with high SB, low LPA, and short sleep.
Higher Mediterranean diet adherence and lower screen time are associated with reduced perceived stress in adolescents, with Mediterranean diet adherence partially mediating the screen time-stress association.
In a cross-sectional study of 1229 adolescents (mean age 13.45 ± 1.97 years), higher Mediterranean diet adherence (MDA) and lower screen time (ST) were significantly associated with reduced perceived stress. Mediation analysis showed that MDA partially mediated the association between ST and stress, accounting for 10.12% of the total effect (indirect effect = 0.025, 95% CI: 0.005, 0.054).
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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