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
1000 claimsExercise combined with ergonomics training improves sleep quality in automotive workers with non-specific chronic low back pain
A randomized controlled trial compared ergonomics training plus exercise to ergonomics training alone in 56 automotive workers with low back pain. After 12 weeks, the intervention group showed significantly greater improvements in sleep quality (p<0.05) compared to the control group, with no significant between-group difference in fatigue severity.
Home-based tailored light therapy improves memory, sleep efficiency, and circadian stimulus in mild cognitive impairment
In a 24-week randomized placebo-controlled trial, active light therapy significantly improved ADAS-Cog memory scores (p=0.035) and morning circadian stimulus AUC (0.021 vs -0.030, p=0.025) compared to placebo. Sleep percent also improved (-0.21 vs -1.29, p=0.042) and wake after sleep onset decreased (2.19 vs 8.23 min, p=0.031) in the active group.
Adding aerobic exercise to physical therapy reduces pain and central sensitization-related symptoms in temporomandibular disorder patients with nociplastic pain
In a randomized-controlled trial of 43 TMD patients with nociplastic pain, adding high-intensity interval aerobic exercise (stationary bike) to physical therapy significantly reduced central sensitization symptoms (-9.5; p=0.04), pain intensity (-23.2; p=0.04), kinesiophobia (-4.1; p=0.04), and sleep impairment (-3.8; p=0.01) at 6 weeks. Pain reductions persisted at 12-week follow-up (VAS -26.2; p=0.04). Strength training only reduced kinesiophobia at follow-up.
An online intervention based on self-efficacy theory improves maternal sleep quality and reduces anxiety in mothers of infants aged 10 to 24 months.
In a randomized clinical trial with 104 mothers of infants aged 10-24 months, an online intervention involving two virtual meetings on sleep, relaxation, and anxiety management plus motivational messages significantly improved sleep quality (PSQI from 10.4 to 4.9) and reduced both trait-anxiety (38.2 to 33.5) and state-anxiety (36.4 to 33.8) after 30 days, compared to a control group that received only monitoring. All improvements were statistically significant (p<0.05).
HRV biofeedback may enhance HRV during stress recovery but does not improve resting HRV, emotional health, or cognition in older adults
In a randomized sham-controlled trial, 53 healthy older adults received either active HRV biofeedback or sham for 5 weeks. The active group showed a significant increase in low-frequency HRV during recovery from a stressor, but no group differences were found for resting HRV, emotional functioning, or cognitive performance. Both groups reported improved sleep quality, suggesting a possible placebo effect.
Cognitive behavioral therapy reduces sedentary time and increases sleep duration in adults with major depressive disorder
In a secondary analysis of the CBT+ trial, adults with major depressive disorder who underwent 8 weeks of cognitive behavioral therapy (CBT) showed a significant average within-person decrease of 47.2 minutes/day of sedentary time (95% CI: -82.0 to -14.4; p = .007) and a significant increase of 36.5 minutes/day in sleep duration (time in bed; 95% CI: 4.2 to 68.8; p = .028). Total physical activity increased by a non-significant 12.3 minutes/day (95% CI: -34.5 to 59.1; p = .589).
Rural home hospital care provides positive patient experiences across perceived quality, comfort, and technology, with some opportunity for improvement in technology interfaces for select patients.
In a qualitative evaluation of a randomized controlled trial, 38 acutely ill rural patients receiving home hospital care reported high satisfaction, driven by strong rapport with the care team and safe, effective medical care in their homes. Patients perceived comfort from familiar surroundings, improved social support, nutrition, and sleep, while technology facilitated care but presented a learning curve and occasional barriers. Overall, the rural home hospital model was positively received, with minor technological challenges.
rs-fcMRI-guided rTMS is feasible and safe in adolescents with MDD, with preliminary clinical efficacy signals
This pilot trial will randomize 45 adolescents with MDD to conventional left DLPFC rTMS, rs-fcMRI-guided rTMS, or sham stimulation over 4 weeks. Primary outcomes include feasibility, adherence, retention, preliminary efficacy (CDRS-R response/remission), and safety. The study aims to provide preliminary evidence on feasibility and early efficacy of individualized circuit-informed rTMS.
Tart Montmorency cherry supplementation improves sustained attention, alertness, and reduces mental fatigue in middle-aged adults
In a 3-month double-blind RCT, 30 ml of Montmorency cherry concentrate twice daily improved digit vigilance accuracy by 3.3% (95% CI: 0.2, 6.4%) and reduced false alarms by 1.2 (95% CI: -2.0, -0.4) compared to placebo. Alertness increased by 5.9% (95% CI: 1.3, 10.5%) and mental fatigue decreased by 9.5% (95% CI: -16.5, -2.5%).
MOMENT-V, a telehealth-plus-mHealth intervention, is feasible for young adults with cannabis use disorder in primary care
This pilot randomized controlled trial protocol evaluates the feasibility of MOMENT-V, a fully remote brief intervention combining telehealth motivational enhancement therapy with mobile health ecological momentary intervention, versus enhanced usual care in 60 young adults with cannabis use disorder. Primary outcomes include intervention and trial feasibility measures (completion, engagement, acceptability, screening, eligibility, enrollment, retention) against a priori benchmarks. The study is ongoing, with recruitment from August 2025 to January 2027 and data collection projected to end in July 2027.
GBP (Ginkgo biloba extract with phosphatidylserine) improves delayed verbal memory and reaction time in healthy adults and those with moderate stress.
Two exploratory RCTs found that 480 mg/day of GBP for 4 weeks improved delayed verbal memory and reaction time versus placebo in healthy volunteers. A second study in adults with moderate stress showed mood benefits and a trend toward faster reaction times at both 240 mg and 480 mg doses.
ETAS reduces wake time after sleep onset in healthy adults dissatisfied with their sleep
In a randomized, placebo-controlled, double-blind crossover study, 14-day intake of ETAS (300 mg/day as ETAS50) did not significantly change the proportion of N3 sleep but significantly reduced wake time after sleep onset (WASO) and total time of N1 sleep. It also improved AIS scores for total score, awakenings during the night, and daytime functioning. Post-hoc analysis showed significant reductions in WASO for those with high baseline WASO and improved sleep efficiency in those with low baseline sleep efficiency.
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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