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
1000 claimsTranscutaneous auricular vagus nerve stimulation reduces acute mountain sickness severity in patients with AMS
This protocol describes a double-blind, randomized, sham-controlled trial evaluating the efficacy of transcutaneous auricular vagus nerve stimulation (taVNS) for acute mountain sickness (AMS). The primary outcome is the change in the 2018 Lake Louise AMS Score at 24 hours, with at least 158 participants receiving either active or sham taVNS for five consecutive days.
Culturally adapted patient navigation improves lung cancer screening uptake in American Indian/Alaska Native adults
This study protocol describes a type 1 hybrid implementation-effectiveness randomized controlled trial testing a culturally adapted patient navigation intervention to increase lung cancer screening (LCS) completion in American Indian/Alaska Native (AI/AN) adults. Two hundred eligible participants across 5 Tribal clinics in Washington state will be randomized 1:1 to patient navigation or enhanced usual care, with the primary outcome being completion of a chest CT within 6 months of randomization. The study also includes a 15-month implementation evaluation to assess sustainability of the intervention in Tribal clinic settings.
Time-restricted eating (16:8) may improve circadian rhythm gene expression (BMAL-1, miRNA-let-7f-1-3p), circadian rhythm status, and sleep quality in obese women compared to an energy-restricted diet
This randomized controlled trial protocol aims to compare the effects of a 16:8 time-restricted eating diet (fasting from 8 PM to 12 PM the next day) versus an energy-restricted diet (55% carbohydrate, 30% fat, 15% protein) over 12 weeks in 42 obese women. Outcomes include expression of BMAL-1 and miRNA-let-7f-1-3p genes, circadian rhythm status, sleep quality, anthropometric measurements, and metabolic markers. The study hypothesizes that TRE can positively affect circadian rhythm-related gene expression and sleep quality.
Foot reflexology improves sleep quality and reduces restless legs syndrome in female patients with multiple sclerosis
In a randomized, double-blind clinical trial of 64 female MS patients, foot reflexology performed for 4 weeks (3 times/week, 26 min/session) significantly improved sleep quality (p < 0.001) and reduced restless legs syndrome (p < 0.001) compared to a sham group. The sham group showed no significant change in sleep quality (p = 0.30) and an increase in restless legs syndrome (p < 0.001). Between-group differences were significant at both immediate and 1-month follow-ups (p < 0.0001).
Acute sleep fragmentation decreases skeletal muscle blood flow during exercise
In a randomized crossover study of 20 adults, one night of fragmented sleep (induced by audio alarms every 30 minutes) significantly reduced brachial artery dilation and forearm blood flow during rhythmic handgrip exercise compared to habitual sleep. Peak and total hyperemic responses to single contractions were not affected, and endothelial sensitivity to shear rate was similar between conditions.
Baseline gut microbial characteristics may serve as potential biomarkers of heterogeneous treatment response in young adults with irritable bowel syndrome, distinguishing distinct multidimensional response phenotypes.
In a secondary analysis of a randomized controlled trial (NCT03332537) with 62 participants, two distinct symptom-trajectory phenotypes were identified: a Constrained Response Phenotype (n=35) and an Adaptive Multidomain Response Phenotype (n=27). Baseline gut microbiota taxa and predicted functional pathways differed between phenotypes and predicted treatment response to pain self-management interventions, with phenotype-specific predictors such as Alistipes and Sutterella for Phenotype A and Phascolarctobacterium, Collinsella, and Parabacteroides for Phenotype B.
TCM directional drug penetration therapy accelerates gastrointestinal function recovery, modulates gut microbiota, and improves sleep quality in postoperative ovarian cancer patients.
In a randomized controlled trial of 112 postoperative ovarian cancer patients, those receiving TCM directional drug penetration therapy in addition to conventional rehabilitation showed significantly shorter recovery times to first bowel sounds, anal flatus, and defecation compared to controls (P < 0.05). The therapy also led to significantly lower total PSQI scores, sleep duration, sleep efficiency, and sleep disturbance scores (P < 0.05), indicating improved sleep quality. Gut microbiota analysis revealed different dominant bacteria and lower abundance of the phosphotransferase system pathway in the treatment group.
Exercise affects sleep outcomes in human trials
Transcranial electric stimulation in chronic pain: Effects on quality of life, physical function, activity and clinical status.. Published in Journal of neuropsychology (2026). PMID: 42490298.
MBSR program improves quality of life, life satisfaction, sleep quality, and mental well-being in menopausal women
An 8-week MBSR program significantly improved quality of life, life satisfaction, and mental well-being, and reduced sleep disturbances in menopausal women compared to a control group (p < 0.001). Within-group analyses showed significant improvements across all outcomes in the intervention group (p < 0.001), while no significant changes were observed in the control group (p > 0.05).
Evening high-intensity swimming exercise impairs REM sleep and increases wake after sleep onset in male swimmers
In a crossover trial, 12 competitive male swimmers completed high-intensity evening swimming (6:30-8:30 pm) and a no-exercise control condition. The exercise condition significantly reduced REM sleep duration (81.4 vs 107.6 min) and increased wake after sleep onset (23.5 vs 3.4 min) compared to control, while other sleep variables were unaffected. Core body temperature was higher during exercise but returned to baseline by bedtime.
Late-night eating is linked to circadian rhythm disruption, metabolic conditions, sleep disturbances, and mood disorders
The abstract reports that late-night eating is associated with circadian rhythm disruption, metabolic conditions such as metabolic syndrome, obesity, and type 2 diabetes, as well as sleep disturbances and mood disorders including depression and anxiety. However, the true magnitude of this effect remains unclear, and no systematic review has specifically evaluated the effects of dinner timing and energy intake on these outcomes.
Acupotomy at spinal acupoints improves therapeutic effectiveness in patients with primary insomnia
In a comparative study of 185 primary insomnia patients, acupotomy at spinal acupoints (95 cases) resulted in a significantly higher overall response rate than Zolpidem Tartrate Tablets (90 cases). The acupotomy group also showed significantly greater improvements in sleep quality (PSQI, ISI), hyperarousal (PSAS, HAS), sleep latency, actual sleep duration, number of awakenings, anxiety (SAS), depression (BDI), and serum neurotransmitters (GA, GABA), with a lower total adverse reaction rate.
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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