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
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 claimsBetter access to destinations and services is associated with higher adherence to sleep guidelines among schoolchildren in regional and remote areas
Among Australian schoolchildren aged 10-12 living in regional and remote areas, better parent-reported access to destinations and services was associated with 48% higher odds of meeting sleep guidelines (OR = 1.48; 95% CI: 1.14, 1.92). No significant associations were found for children in major cities. Overall, only 10.1% of participants met all 24-hour movement guidelines.
Transportation-related physical activity is associated with lower odds of sleep disorders, while occupation-related physical activity is associated with higher odds in U.S. adults
In a cross-sectional study of 25,732 U.S. adults from NHANES 2007-2018, transportation-related physical activity (TPA) was associated with 21% lower odds of sleep disorders (OR 0.79, 95% CI 0.67-0.93), while occupation-related physical activity (OPA) was associated with 15% higher odds (OR 1.15, 95% CI 1.02-1.30). Total physical activity and leisure-time physical activity showed no significant associations with sleep disorders.
Disruptive mealtime behaviors, parent health-related quality of life and family functioning, ABC subscales, and dietary supplements are significantly associated with insomnia symptoms in young children with autism spectrum disorder.
In a sample of 103 children with autism (mean age 5.8 years, 77.7% male), 33% scored ≥22 on the Pediatric Autism Insomnia Rating Scale (PAIRS). After adjusting for confounders, disruptive mealtime behaviors, parent health-related quality of life and family functioning, ABC subscales (especially hyperactivity/noncompliance), and dietary supplements were significantly associated with elevated insomnia symptoms.
Insomnia severity is negatively associated with life satisfaction and positively associated with psychological distress in adults from Mediterranean and neighbouring countries.
In a cross-sectional survey of 4010 adults, higher insomnia severity was the strongest negative correlate of life satisfaction (β = -0.19) and the strongest positive correlate of depression, anxiety, and stress (β ≈ 0.43-0.47). These associations were consistent across all psychological outcomes, suggesting sleep-related variables are key correlates of mental well-being.
Loneliness is indirectly associated with sleep disturbances through anxiety symptoms, but not through substance use coping, in adults from Mississippi coastal communities.
In a cross-sectional study of 310 adults (mean age 50.47 years, 53.3% female), loneliness was initially associated with sleep disturbances, but this direct association became non-significant when anxiety and substance use coping were included. A significant indirect effect was found: loneliness increased anxiety, which in turn increased sleep disturbances. Higher community resilience and social support were associated with lower loneliness.
Probiotics containing L. brevis KABP052 increase circulating estrogens in postmenopausal women
A 12-week intervention with probiotics containing L. brevis KABP052 increased circulating estrogen levels by up to 26% in postmenopausal women, suggesting gut microbiome modulation can enhance endogenous estrogen activity. This provides a non-pharmacological strategy for managing estrogen decline.
Quercetin-curcumin co-supplementation reduces overall symptom burden, fatigue, and pain and improves physical health-related quality of life in adults with mild-to-moderate Long COVID.
In an open-label, single-arm exploratory study, 15 adults with Long COVID received a quercetin-curcumin supplement (65 mg quercetin and 42 mg curcumin per capsule, two capsules twice daily) for 8 weeks alongside standard care. Overall symptom burden decreased significantly from a median C19-YRS score of 50 to 32 (q=0.018), with significant reductions in fatigue (q=0.006) and pain severity/interference (q=0.006), and improved physical health-related QoL (SF-36 PCS, q=0.025).
Gut microbiota taxa are causally associated with insomnia risk in European ancestry individuals
A Mendelian randomization study identified that Enterorhabdus, Family XIII AD3011 group, Paraprevotella, and Lachnospiraceae UCG004 increase insomnia risk, while Coprococcus1, Coprobacter, Desulfovibrio, Flavonifractor, Olsenella, Odoribacter, and Oscillibacter decrease risk. For specific insomnia phenotypes, Eisenbergiella increased risk of trouble falling asleep, while Haemophilus and Eubacterium brachy group reduced it; Family XIII UCG001, Lachnospiraceae FCS020 group, and Olsenella increased risk of waking too early, while Eubacterium brachy group and Victivallis reduced it.
Prediction models for psychological distress in patients with malignant tumors show high reported performance but lack external validation and have high risk of bias
This scoping review of 13 studies and 26 prediction models found that models using XGBoost, Random Forests, and Artificial Neural Networks reported high performance (AUCs 0.673-1.000, sensitivities 0.518-0.968, specificities 0.651-1.000). However, all studies had high risk of bias, none underwent external validation, and performance is likely inflated due to small sample sizes and low events per variable.
Adequate calcium intake and calcium-rich foods are modifiable contributors to skeletal accrual in children and adolescents.
The review finds that evidence is strongest for adequate calcium intake and calcium-rich foods as modifiable contributors to peak bone mass accrual in youth. Milk intake is best interpreted as a practical marker of calcium-rich dietary patterns rather than the only route to calcium adequacy.
B-group vitamin deficiencies increase neuronal excitability and interfere with sleep
The review states that B-group vitamins (B6, B12, folate) are cofactors in serotonin and GABA synthesis, and their deficiency increases neuronal excitability and disrupts sleep. No specific effect sizes or quantitative data are provided.
EEG-based measures show good to excellent test-retest reliability in clinical high risk for psychosis and control participants, supporting their use in CHR studies.
In an interim analysis of the AMP SCZ Program, EEG-based measures (including MMN, P300, 40-Hz ASSR, and resting PSD) demonstrated generally good to excellent test-retest reliability in CHR (n=654) and control (n=87) participants, with mean G-coefficients of 0.72 and 0.71, respectively. Small systematic decreases in measure magnitudes over sessions were observed, consistent with habituation effects.
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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