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
1000 claimsHD-tDCS over the dorsal medial prefrontal cortex reduces PSQI scores and improves sleep onset latency and sleep efficiency in chronic insomnia patients
A 10-day regimen of active high-definition transcranial direct current stimulation (HD-tDCS) targeting the bilateral DMPFC significantly decreased Pittsburgh Sleep Quality Index (PSQI) scores compared to sham stimulation in chronic insomnia patients. Exploratory polysomnography findings also showed improvements in sleep onset latency (SOL) and sleep efficiency (SE) after active treatment.
Ashwagandha, chamomile, dark chocolate, ginseng, green tea, lavender, lion's mane mushroom, maca, tart cherries, turmeric, and valerian root may improve mental energy outcomes in adults without severe disease.
This scoping review of 101 randomized controlled trials evaluated 16 dietary ingredients for effects on mental energy. Eleven ingredients showed promising directional benefits (≥20% of outcomes improved) across cognition, mood, and sleep domains, with dark chocolate, ginseng, ashwagandha, and lion's mane mushroom being most promising for cognition.
The ALMA multidimensional group intervention improves cognitive function in women with breast cancer undergoing active oncological treatment.
This protocol describes a randomized controlled trial evaluating the ALMA intervention (two 120 min face-to-face sessions/week for four months) in 63 women with breast cancer. The primary outcome is objective global cognitive performance measured by the Montreal Cognitive Assessment, with secondary outcomes including perceived cognitive function, sleep quality, and functional autonomy.
Computerized cognitive behavioral therapy for insomnia reduces subjective overreporting of sleep onset latency in veterans with moderate-to-severe traumatic brain injury
In 36 veterans with insomnia and moderate-to-severe TBI, cCBT-I (SleepEZ program) decreased the discrepancy between subjective and objective sleep onset latency, driven by improvements in subjective but not objective sleep measures. Sleep efficiency discrepancies grew larger post-intervention due to subjective improvements without corresponding objective changes.
Lutein and zeaxanthin supplementation increases macular pigment optical density and improves attention and processing speed in healthy teenagers
In a 6-month randomized, double-blind, placebo-controlled trial, 82 teenagers aged 13-18 with high screen use and low fruit/vegetable intake received either 10 mg lutein and 2 mg zeaxanthin or a placebo daily. Compared to placebo, LZ supplementation significantly increased macular pigment optical density in both eyes (left: P=0.010; right: P=0.004) and improved tests of attention (P=0.026) and processing speed (P=0.034), but did not affect visual reasoning, nonverbal memory, or self-reported sleep and attention.
Electrical dry needling combined with therapeutic exercise is not yet proven to be more effective than therapeutic exercise alone in patients with chronic nonspecific neck pain, as the trial is ongoing and results are pending.
This protocol describes a randomized controlled trial comparing electrical dry needling (EDN) combined with therapeutic exercise versus therapeutic exercise alone in 70 participants with chronic nonspecific neck pain. The trial is ongoing, with recruitment partially completed (35 of 70 as of January 2026), and results are expected to be published in late 2026. No efficacy results are available yet.
Skin temperature monitoring shows promising feasibility for in-field circadian rhythm estimation after only three days, with cosinor models fitting better on skin temperature than activity-based data.
In a randomized crossover field study with 17 healthy participants (19-32 years), skin temperature monitoring (distal, proximal, distal-proximal gradient) provided better cosinor model fit for circadian rhythm estimation than actimetry after three nights of manipulated sleep (8h vs 4h time-in-bed). Sleep restriction reduced distal temperature amplitude but did not significantly moderate other skin temperature rhythm parameters, whereas activity rhythms showed reduced amplitude, delayed acrophase, and increased mesor.
Home-based OSA screening does not improve quality of life in patients with atrial fibrillation compared to standard care
The VIR-SAAF trial is a national, decentralised RCT investigating whether home-based OSA screening and referral for potential treatment improves quality of life, physical activity, and AF-related outcomes compared with standard care in adults with paroxysmal or persistent AF. The primary outcome is the between-group difference in change from baseline to 18 weeks in quality of life using the Atrial Fibrillation Effect on QualiTy-of-life questionnaire. As a protocol paper, no results are reported yet.
A hybrid factorial SMART-MRT intervention combining human and app-based coaching reduces caregiver stress in family caregivers of people with dementia.
This protocol describes a trial testing a BPSD management intervention with 550 family caregivers randomized to five conditions including human and app-based coaching. The primary outcome is caregiver stress, with secondary outcomes including sleep quality and psychological well-being. The study uses adaptive trial designs and machine learning to personalize just-in-time support.
Adding liposomal bupivacaine to bupivacaine hydrochloride for serratus anterior plane block improves pain-related and early recovery outcomes after modified radical mastectomy compared with bupivacaine hydrochloride alone.
This randomized, double-blind trial compares liposomal bupivacaine plus bupivacaine HCl versus bupivacaine HCl alone for serratus anterior plane block in 76 patients undergoing modified radical mastectomy. The primary outcome is the Quality of Recovery-15 score at 24 hours postoperatively, with secondary outcomes including pain intensity up to 72 hours, opioid use, and sleep quality. Results are pending as this is a protocol paper.
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).
Dexmedetomidine-flurbiprofen axetil-based opioid-free analgesia improves postoperative sleep quality and attenuates melatonin suppression after thyroidectomy
In a randomized controlled trial of 96 patients undergoing thyroidectomy, an opioid-free PCIA regimen (dexmedetomidine, flurbiprofen axetil, ondansetron) significantly improved sleep quality (RCSQ scores, P<0.001) and preserved nocturnal melatonin secretion (urinary 6-SMT, P<0.001) compared to opioid-based PCIA (sufentanil, ondansetron). The opioid-free group also showed shorter sleep latency, fewer nocturnal awakenings, longer total sleep time, lower anxiety, and reduced opioid-related adverse events.
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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