1231 sleep evidence claims,
each scored for scientific confidence
A database built for humans. An API built for AI.
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.
Browse Topics
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
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 claimsRegular interactive gaming improves psychomotor speed and spatial reasoning in adolescent gamers, independent of sleep quality, but dietary caloric intake poses greater metabolic risks than gaming behavior.
In a comparative cross-sectional study of 200 male adolescents, gamers (≥5 hours/week) showed faster auditory, visual, and aim reaction times (P < 0.001) and better spatial quotient (P = 0.001) compared to non-gamers. The benefit on visual reaction time persisted after adjusting for sleep quality (PSQI), but skinfold thickness was more strongly associated with caloric intake (η² = 0.19) than gaming status (P = 0.035).
Vasomotor and depressive symptoms are primary correlates of poor sleep quality in postmenopausal women, regardless of breast cancer history
In a cross-sectional study of 102 postmenopausal women (64 with breast cancer, 38 without), global PSQI scores were similar between groups, and 34.3% were classified as poor sleepers. Vasomotor symptoms (β=0.22, P=.004) and depressive symptoms (β=0.45, P<.001) were significant correlates of sleep quality, together with employment and smoking, explaining 54% of variance. Breast cancer survivorship was not associated with sleep quality.
Increasing physical activity is weakly associated with lowering resting heart rate over 6 months in COPD patients not taking beta-blockers
In patients with COPD, increasing daily step count over 6 months was inversely associated with changes in resting heart rate (rs = -0.48), LF/HF ratio (rs = -0.35), and SD2/SD1 ratio (rs = -0.28) in those not taking beta-blockers. Changes in movement intensity during walking were also inversely associated with changes in SD2/SD1 ratio (rs = -0.51). Cross-sectional associations between physical activity and cardiac autonomic function were weak to moderate.
Higher magnesium depletion score is associated with increased risk of circadian syndrome, partially mediated by body mass index
In a cross-sectional study of 12,328 U.S. adults from NHANES 2005-2018, higher magnesium depletion score (MDS) was significantly associated with increased risk of circadian syndrome (OR = 1.193, 95% CI: 1.099-1.295, P < 0.001). Body mass index mediated 21% (95% CI: 12.98-34%) of this association.
Lower serum ferritin levels are strongly correlated with greater RLS severity in drug-naive patients with idiopathic RLS, even when ferritin is within the normal laboratory range.
In a cross-sectional study of 113 drug-naive idiopathic RLS patients with serum ferritin levels within the normal range (22-322 μg/L), multiple regression analysis identified serum ferritin (p < 0.001) and age (p = 0.001) as independent predictors of symptom severity. A very strong negative correlation was found between ferritin level and RLS severity, suggesting ferritin should be evaluated as a continuous parameter rather than a threshold.
Later eating timing is associated with lower diet quality in preschool children, with chronotype as an effect modifier
In 656 Finnish preschool children, longer morning latency, later eating midpoint, and later last eating occasion were associated with lower diet quality scores. Chronotype-stratified analyses showed that longer evening latency was inversely associated with diet quality only in early chronotypes, while later eating midpoint and last eating occasion were inversely associated in intermediate and late chronotypes, but not early.
A high periodic limb movement index (PLMI) and high arousal index OSA phenotype is associated with increased cardiovascular risk in patients undergoing coronary artery bypass grafting.
In a case-comparison study, patients with coronary artery disease (CAD) undergoing CABG had significantly higher rates of abnormal PLMI, arousal index, and AHI compared to non-CAD controls (p=0.0002, p=0.002, p=0.015, respectively). Multivariable regression identified high PLMI and arousal index as the strongest associations with CAD, suggesting that this OSA phenotype may increase cardiovascular risk.
In-school learning is associated with higher psychological distress and depressive symptoms compared to home-based online learning in adolescents, and poorer sleep quality is independently associated with worse mental health.
A cross-sectional study of 5,787 Chinese adolescents (grades 7-12) found that in-school learning was associated with significantly higher psychological distress and depressive symptoms compared to home-based online learning (p<0.001). Poorer subjective sleep quality, longer sleep latency, and shorter sleep duration were independently associated with worse mental health, with subjective sleep quality showing the strongest association (β=0.333, p<0.001). 23.4% of students had moderate to severe depressive symptoms.
Greater sleep latency is associated with worse inhibitory control in pediatric ALL survivors
In a pilot study of 23 children aged 8-12 who were >6 months post-treatment for acute lymphoblastic leukemia, greater objectively measured sleep latency was associated with worse inhibitory control (r = -0.42, p = 0.046). Total sleep time was positively associated with inhibitory control and attention. The study demonstrated feasibility and acceptability of home EEG-based sleep monitoring in this population.
Electronic device use, sleep habits, and commuting patterns are associated with neck pain in Chinese adults
This multicentre cross-sectional study of 6,969 Chinese adults found that computer use for work ≥2 hours/day (OR=1.39), smartphone use for work ≥3 hours/day (OR=1.21), smartphone screen below eye level (OR=1.16), and firm mattress (OR=1.19) were associated with increased odds of neck pain. Sleeping ≥7 hours/day (OR=0.79), supine sleeping (OR=0.87), and walking as primary transportation (OR=0.80) were associated with decreased odds.
Poorer subjective sleep quality is associated with greater glycemic variability in nondiabetic African American pregnant women
In a secondary analysis of 55 nondiabetic African American pregnant women (16-22 weeks gestation), poorer subjective sleep quality (measured by PSQI) was significantly associated with higher glucose SD (B = 0.42, 95% CI [0.07, 0.76]), higher MAGE (B = 1.10, 95% CI [0.30, 1.91]), and greater CV (B = 0.44, 95% CI [0.12, 0.75]). No objective sleep dimensions (Fitbit Inspire 2) were significantly associated with glycemic outcomes.
Novel home-testing devices for diagnosing obstructive sleep apnoea hypopnoea syndrome are a cost-effective alternative to oximetry in adults, but their cost-effectiveness compared to respiratory polygraphy is uncertain.
A systematic review and economic evaluation found that in adults, novel home-testing devices for obstructive sleep apnoea hypopnoea syndrome had generally high sensitivity (80-100%) but variable specificity (25-100%). In the base-case economic analysis, all six novel devices were less costly than respiratory polygraphy but slightly less effective, while compared to oximetry they were more costly and more effective with incremental costs below £10,000 per quality-adjusted life-year gained.
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).
Not a content website. An evidence engine.
Evidence Scored
Every claim is scored on human RCTs, meta-analyses, mechanism, and safety. No more guessing what "studies show" means.
Claim Graph
Claims link to studies, doses, populations, and mechanisms. When new research appears, everything updates.
AI-Ready API
Structured JSON API designed for ChatGPT, Claude, and AI agents. Not just human-readable — machine-computable.
API Documentation
REST endpoints for claims, evidence, and search. Built for AI consumption.
Browse All Claims
Explore all evidence-backed claims with full study details.
Browse by Topic
Glycine, magnesium, melatonin, and more. Find claims by compound.