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
NIV may confer greater short-term clinical benefit in children with severe acute asthma requiring respiratory support
In a systematic review and meta-analysis of pediatric asthma exacerbations, non-invasive ventilation (NIV) showed the greatest improvement in asthma scores compared to oxygen (MD = 1.24, p = 0.07), reaching significance in sensitivity analysis (MD = 2.5, p < 0.001). High-flow nasal cannula (HFNC) showed no significant benefit over oxygen (MD = 0.24, p = 0.58) and was associated with higher failure rates compared to NIV (12.6% vs. 2.6%, OR = 5.3, p < 0.001).
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.
Evidence Explorer
662 claimsMelatonin supplementation improves sleep quality in individuals with sleep disturbances
The narrative review summarizes evidence that melatonin, a key regulator of circadian rhythms, can act as a subsidiary sleep aid when used alongside good sleep hygiene practices. The paper highlights melatonin's role in promoting restful sleep, though specific effect sizes are not provided in the abstract.
Plant-derived compounds, including phenylpropanoids, tetracyclic triterpenoids, and lignans, improve sleep patterns in stressed individuals
This review reports that recent clinical trial data confirm the efficacy of plant-derived compounds in managing stress symptoms, including improvement in sleep patterns. The review highlights adaptogenic herbs such as Withania somnifera (ashwagandha) for enhancing stress resilience and quality of life.
Increased intake of EPA and DHA improves brain function during the menopausal transition
The paper reviews evidence that omega-3 fatty acids EPA and DHA may benefit brain health during the menopausal transition, including cognitive function, mood, and sleep. The evidence is based on preclinical, epidemiological, and accumulating RCT data, though it is described as relatively sparse. Future RCTs are needed to establish dose-response relationships and optimal timing of intervention.
Valeriana officinalis improves sleep quality in individuals with insomnia
The review found that Valeriana officinalis demonstrated sedative effects and improvements in sleep quality in clinical studies. Proposed mechanisms include modulation of GABAergic pathways. However, clinically relevant risks such as excessive sedation and herb-drug interactions were identified.
Lansoprazole discontinuation improves restless legs syndrome and periodic limb movement disorder symptoms in a hemodialysis patient
A 76-year-old hemodialysis patient with dopaminergic-refractory RLS/PLMD experienced near-complete symptom resolution within 14 days after discontinuing lansoprazole and switching to vonoprazan. The RLS-6 score dropped from 28 to 4, and the Naranjo score was 5, indicating a probable adverse drug reaction.
Site-related variance is generally small (typically <10%) for MRI measures in the AMP SCZ multi-site neuroimaging protocol, while participant variance dominates for structural and fMRI SNR/CNR (40-76%), but platform-related variance is substantial for diffusion scan SNR/CNR (>55%) and spatial smoothness.
In the AMP SCZ multi-site neuroimaging study of individuals at clinical high risk for psychosis, site-related variance in MRI measures was small (<10%). Participant variance was the largest component for structural and fMRI signal-to-noise and contrast-to-noise ratios (40-76%), but platform (scanner model) variance dominated for diffusion imaging SNR/CNR (>55%) and spatial smoothness due to hardware and vendor differences.
Energy drinks and prescription stimulants act as arrhythmogenic triggers that can precipitate sudden cardiac death in susceptible individuals with inherited channelopathies or occult cardiac disease.
The review integrates mechanistic, clinical, epidemiological, and forensic evidence showing that energy drinks (caffeine-taurine combinations) shorten action potential duration and effective refractory period, facilitating re-entry arrhythmias. Clinical and forensic case reports describe SCD or near-fatal arrhythmias shortly after ED intake, particularly in individuals with long-QT syndrome, catecholaminergic polymorphic ventricular tachycardia, or other inherited channelopathies, supporting a trigger-on-substrate mechanism. Prescription smart drugs increase sympathetic tone and myocardial oxygen demand, especially under dehydration, sleep deprivation, or strenuous exercise, lowering the arrhythmic threshold in vulnerable populations.
An 8-week multicomponent group exercise program improves muscle strength and sleep quality in community-dwelling older adults in Taiwan.
This quasi-experimental study found that an 8-week multicomponent group exercise program significantly improved gait speed, upper limb muscle strength, sleep quality, and heart rate recovery in the intervention group compared to baseline. Between-group posttest comparisons showed significant differences in arm curls, grip strength, and sleep quality favoring the intervention group.
Age-related attenuation of muscle endocrine signaling, together with insulin resistance and low-grade inflammation, may lower the threshold at which sleep fragmentation translates into amyloid/tau dyshomeostasis, glial activation, and network dysfunction in Alzheimer's disease.
This review proposes a sleep-muscle-brain framework where sarcopenia, sarcopenic obesity, and insulin resistance are modifiable conditions that bias sleep continuity and amplify the neurodegenerative impact of sleep disruption. The framework suggests that peripheral muscle-metabolic aging processes lower the threshold for sleep fragmentation to trigger Alzheimer's-related pathology, though direct causal evidence in humans is insufficient.
Repurposed drugs targeting multiple pathophysiological mechanisms may improve therapeutic outcomes in fibromyalgia.
This review discusses repurposed drugs for fibromyalgia, including NMDA receptor antagonists, neurokinin-1 receptor antagonists, GABA system drugs, antiepileptics, antidepressants, opioids, cannabinoids, dopamine receptor agonists, melatonin receptor agonists, and antidiabetics. It emphasizes a multi-target strategy addressing neurochemical alterations, central sensitization, neuroinflammation, oxidative stress, mitochondrial dysfunction, gut microbiota disturbances, and autoimmunity.
Acute sleep deprivation disrupts the tryptophan-serotonin-melatonin axis, with effects differing by mood response, and these changes may influence cognitive outcomes after sleep loss.
In 80 healthy adults, a single night of sleep deprivation significantly decreased tryptophan and melatonin levels overall. Non-responders (based on mood change) showed increased serotonin and decreased melatonin, while responders showed different patterns; changes in serotonin and melatonin correlated with cognitive test performance.
Standardized ashwagandha extracts improve sleep quality in adults with stress-related sleep complaints
Clinical trials with standardized ashwagandha extracts have shown reductions in stress-related biomarkers and improvements in sleep quality. The review notes improvements in sleep parameters, though specific effect sizes are not provided in the abstract.
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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