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
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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 claimsLipophilic agents exhibit increased volumes of distribution with risk of accumulation in patients with obesity
The paper reports that excess adiposity induces drug-specific alterations in distribution, with lipophilic agents showing increased volumes of distribution and a consequent risk of accumulation. This finding is based on a review of recent pharmacokinetic data in perioperative patients with obesity.
Worse executive function in Alzheimer's disease patients is associated with more severe impairment in activities of daily living
This study found that Alzheimer's disease patients showed significant deficits in executive control as measured by the stop-signal task and event-related potentials compared to healthy controls. Specifically, Go accuracy and overall accuracy in the AD group were negatively correlated with activities of daily living scores (r = -0.603 and r = -0.624, respectively), indicating that poorer executive function relates to greater ADL impairment.
Nutrition, micronutrients, and phytochemicals reduce heat stress-induced depression and related neuropsychological disorders
This review suggests that chronic heat stress induces depression and neuropsychological disorders through HPA axis hyperactivation, oxidative stress, neuroinflammation, mitochondrial dysfunction, and altered neurotransmitter signaling. It proposes that adequate macronutrient intake, micronutrients (B vitamins, vitamin D, magnesium, zinc, selenium, iron), and phytochemicals (polyphenols, flavonoids, carotenoids) can modulate these pathways and enhance resilience against heat-induced depression.
Ultrasound-guided prolotherapy with adjunctive nutritional and metabolic support may lead to rapid radiographic improvement in large multilobulated shoulder calcific tendinitis
A 49-year-old man with acute severe shoulder pain (10/10 VAS) and a large 3 cm multilobulated calcific deposit received ultrasound-guided prolotherapy (10% dextrose with 0.2% lidocaine) plus adjunctive nutritional and metabolic support (vitamin C, vitamin D, magnesium, MSM, L-arginine). At two weeks, pain improved to 2/10, range of motion normalized, and radiographs showed near-complete resorption of the calcific deposit.
Community pharmacists in Saudi Arabia frequently recommend OTC melatonin for insomnia but provide brief consultations, incomplete history taking, limited safety counseling, and rare non-pharmacological advice.
In a cross-sectional study using 251 simulated patient visits across Saudi Arabia, community pharmacists recommended OTC melatonin in 64.5% of cases, but consultations lasted only a median of 1.5 minutes. History taking was incomplete (e.g., sleep patterns inquired in 55.4%, triggers in 51%), safety information was provided in only 4.9% of visits, and non-pharmacological advice was given in just 9.6%.
Lifestyle practices including diets, physical exercise, sleep quality, and cognitive activity can help minimize aging effects on the brain.
The paper reviews evidence that lifestyle factors such as nutrition, exercise, sleep, and cognitive activity may reduce or delay negative effects of brain aging. It emphasizes the role of specific nutrients (lipids, glucose, vitamins, protein, flavonoids) and metabolic regulation in supporting brain health across the lifespan.
Specific nutrients (e.g., magnesium, tryptophan, omega-3 fatty acids) and dietary patterns rich in anti-inflammatory and antioxidant compounds improve sleep outcomes.
This review synthesizes evidence from clinical trials, observational studies, and mechanistic research over the past two decades, indicating that nutrients like magnesium, tryptophan, and omega-3 fatty acids, along with anti-inflammatory dietary patterns, enhance sleep quality. Functional foods such as tart cherry juice and kiwifruit also show potential benefits. The gut microbiome is identified as a significant regulator of sleep physiology, suggesting probiotics and prebiotics as novel interventions.
Melatonin affects sleep outcomes in research
Prescription patterns of sleep medications for critically ill patients: A nationwide retrospective observational cohort study in Japan.. Published in Australian critical care : official journal of the Confederation of Australian Critical Care Nurses (2026). PMID: 42492347.
Gut microbiota-driven metabolic reprogramming, including accumulation of toxic aromatic amino acid catabolites, is a key contributor to Parkinson's disease with REM sleep behavior disorder and idiopathic RBD.
This study found that Parkinson's disease patients with RBD exhibit distinctive metabolic disturbances, including accumulation of gut microbiota-derived toxic aromatic amino acid catabolites, which were also observed in idiopathic RBD patients. Gut microbial dysbiosis in these groups drives a functional shift away from dietary fiber fermentation toward enhanced degradation of protein, aromatic amino acids, glycine, and intestinal mucin glycans, associated with exacerbated oxidative stress, neuroinflammation, and accelerated pathological progression.
Intravenous lidocaine shows heterogeneous analgesic effects in laparoscopic bariatric surgery, with more consistent antiemetic and anti-inflammatory benefits when infusion is limited to the intraoperative period.
The review found that evidence for intravenous lidocaine in laparoscopic bariatric surgery is heterogeneous and depends on dosing strategy, infusion duration, and perioperative context. Its antiemetic and anti-inflammatory effects may be more consistent than its analgesic benefit when infusion is limited to the intraoperative period.
Herbal supplements such as Valeriana officinalis demonstrate sedative effects and improve sleep quality in clinical studies.
This narrative review found that herbal supplements including Valeriana officinalis (valerian) showed sedative effects and improvements in sleep quality in clinical studies. The review highlighted risks such as excessive sedation and herb-drug interactions, particularly via cytochrome P450 pathways. No specific effect sizes or sample sizes were reported for valerian alone.
Sexual activity does not meaningfully impair athletic performance or recovery when occurring several hours or more before competition
Sexual activity typically elicits mild physiological responses comparable to light physical exertion and does not meaningfully deplete energy stores or impair strength, endurance, power, or coordination when occurring several hours or more before competition. The review found no consistent evidence supporting universal sexual abstinence before competition, with sexual activity appearing largely neutral or potentially beneficial for recovery when appropriately timed.
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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