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
1000 claimsAcupotomy 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.
Auricular acupressure improves sleep quality in pregnant women with insomnia
In a randomized, double-blind trial of 86 pregnant women (≥28 weeks' gestation) with insomnia, auricular acupressure (AA) significantly reduced Pittsburgh Sleep Quality Index (PSQI) scores by 3.51 points (p < 0.01) and increased nightly sleep duration (p < 0.01) compared to sham AA. No adverse events occurred, indicating AA is a safe and effective non-invasive intervention for insomnia during pregnancy.
Transcutaneous electrical nerve stimulation (TENS) reduces moderate-to-severe itching after burns on limbs
This protocol describes a multicentre, randomised, placebo-controlled trial testing TENS for post-burn itch. The primary outcome is the proportion of patients achieving ≥50% reduction in Worst Itch Numeric Rating Scale (WINRS) score after 7 days of daily 30-minute TENS sessions. The study aims to recruit 382 patients with moderate-to-severe itching (WINRS ≥4) from multiple burn centres in China.
Brief behavioral intervention for insomnia delivered via teleconsultation improves insomnia, anxiety, depression, and quality of life in COVID-19 survivors
In a randomized pilot trial, both teleconsultation and in-person brief behavioral interventions for insomnia significantly reduced insomnia severity (ISI from 14.57 to 5.57), anxiety (GAD-7 from 13.00 to 5.29), depression (PHQ-9 from 15.86 to 5.00), and improved quality of life (SF-36 from 30.00 to 77.14) at post-treatment and 3-month follow-up. The study concluded that teleconsultation is a viable treatment option for insomnia and mental health comorbidities.
Both written and verbal sleep hygiene strategy interventions modestly improve sleep-related behaviors in track and field athletes, particularly by encouraging earlier bedtimes and slightly extending total sleep duration.
In a three-arm randomized controlled trial with 66 track and field athletes, both written and verbal sleep hygiene strategy groups showed significant improvements in Sleep Hygiene Index scores from baseline to intervention, compared to a control group. Although no significant differences were found in objective sleep parameters, there was a non-significant trend toward increased total sleep time, primarily due to earlier bedtimes.
MAIC training reduces psychological stress and improves subjective sleep quality in elite swimmers
An 8-week Mindfulness-Acceptance-Insight-Commitment (MAIC) program embedded in routine high-load training significantly reduced athlete-specific psychological stress and salivary cortisol, and improved subjective sleep quality (PSQI) and mindfulness in elite swimmers compared to usual-practice controls. Improvements in psychological stress and mindfulness persisted at three-month follow-up, while lower cortisol and better sleep quality remained relative to controls.
Harmonizing mind acupuncture combined with nicotine replacement therapy reduces nicotine craving and increases abstinence in tobacco use disorder
This pragmatic randomized controlled trial will evaluate whether adding harmonizing mind acupuncture (HMA) to nicotine replacement therapy (NRT) improves outcomes in tobacco use disorder. The co-primary outcomes are change in nicotine craving (VAS) from baseline to week 6 and biochemically verified 7-day point prevalence abstinence at week 6. The trial will enroll 220 participants and follow them for 24 weeks.
Multi-strain Lactobacillus and Bifidobacterium probiotic formulations improve sleep quality in elite athletes
Probiotic interventions with multi-strain Lactobacillus and Bifidobacterium formulations enhanced sleep quality in elite athletes, as reported in small-scale randomized controlled trials and a controlled non-randomized study. The evidence is preliminary, with improvements noted in self-reported sleep quality.
Regular kangaroo care improves sleep-wake cycle regulation and physiological stability in premature infants
In a randomized controlled trial of 36 premature infants, regular kangaroo care (KC) for three consecutive days (twice daily, 60 minutes per session) significantly improved Bispectral Index (BIS) values, heart rate, respiratory rate, oxygen saturation, and body temperature compared to control. No significant effects were observed on infant body weight or maternal breast milk cortisol and melatonin levels.
MobACT, a guided internet-based Acceptance and Commitment Therapy programme, may improve pain acceptance in Italian adults with chronic pain.
This study protocol describes a two-arm randomized controlled trial evaluating the effectiveness and cost-effectiveness of MobACT, a guided internet-based ACT intervention, for Italian adults with medically verified chronic pain. The primary outcome is pain acceptance measured by the Chronic Pain Acceptance Questionnaire at post-intervention (T1), with secondary outcomes including pain intensity, pain interference, sleep quality, and psychological flexibility. The trial compares immediate MobACT to a waitlist control, with a 6-month follow-up in the intervention group only.
Quercetin improves night-time sleep in patients with type 2 diabetes mellitus
In a randomized controlled trial, 500 mg quercetin daily for 12 weeks (with a washout and second supplementation period) significantly improved night-time sleep by 11.6% compared to a 7.3% worsening in the control group (p < 0.001). The study included 88 patients with T2DM completing the trial.
Serratus posterior superior intercostal plane block (SPSIPB) reduces perioperative pain and improves postoperative sleep quality in patients undergoing cardiac implantable electronic device implantation.
In a double-blind RCT of 60 patients, SPSIPB significantly reduced pain scores at all time points compared to sham control (p < 0.001), with clinically significant intraoperative pain (VAS ≥ 4) occurring in 83.3% of controls versus none in the SPSIPB group. Postoperative sleep quality was also improved, with median SQ-NRS scores of 2 in the SPSIPB group versus 7 in controls (p < 0.001), and 80.0% of controls reporting poor sleep quality versus none in the SPSIPB group.
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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