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 claimsA single session of intermittent hypoxia acutely reduces cortisol and leptin while increasing adiponectin levels in people with Parkinson's disease, without disrupting sleep behavior.
In a randomized, double-blind, crossover trial, 15 people with Parkinson's disease (pwPD) and 15 healthy controls underwent one session of intermittent hypoxia (IH) or normoxia. IH acutely decreased cortisol and leptin and increased adiponectin in pwPD, with no significant changes in BDNF, IL-6, or iron. No effects on sleep parameters were observed immediately post-IH, but total sleep time decreased 24 hours after IH versus the immediate post-session measurement in pwPD.
The REHEAT app-based intervention reduces adverse effects of heatwaves among Swiss home care workers.
This protocol describes a randomized controlled trial evaluating the REHEAT app intervention for 350 Swiss home care workers. The study aims to causally assess the intervention's effectiveness in reducing strain accumulation, cognitive decline, emotional distress, sleep disruption, and impaired night recovery during heatwaves. No outcome data have been analyzed yet, as the trial is ongoing.
Withania somnifera and Rhodiola rosea improve sleep quality in healthy individuals and patients with stress-related disorders
A systematic review of 24 RCTs (19 on W. somnifera, 5 on R. rosea) found that supplementation with standardized extracts improved sleep quality. Doses ranged from 120-1000 mg/day for W. somnifera and 290-1500 mg/day for R. rosea, with treatment lasting 3-16 weeks.
Probiotic supplementation reduces hyperactivity and improves academic performance in adults with ADHD
A double-blind RCT found that a multi-strain probiotic supplement taken daily for three months significantly decreased hyperactivity, improved gastrointestinal symptoms, and enhanced academic performance in college students with ADHD. Age was a significant predictor, with younger participants showing greater overall benefits.
A hybrid digital intervention combining continuous monitoring with embedded RCTs is feasible for promoting healthy movement behaviors in university students.
This pilot study protocol describes a five-month hybrid design using Apple Watches and iPhones to monitor sleep, physical activity, and screen time in first-year university students, with three embedded RCTs testing ecological momentary interventions. Feasibility outcomes include recruitment, engagement, and user experience, with preliminary effectiveness explored for each movement behavior.
GABA and L-theanine provide effective preoperative anxiolysis with minimal sedation and improved cognitive skills compared to alprazolam in surgical patients
In a randomized controlled trial of 168 preoperative surgical patients, both L-theanine and GABA produced effective anxiolysis with minimal sedation, while alprazolam caused significantly more sedation. Psychomotor and cognitive functions improved with L-theanine and GABA (P=0.0001) but decreased with alprazolam (P=0.0001).
Walnut peptide and theanine combination (WPT) improves sleep disorders in adults with poor sleep quality
In an 8-week randomized, placebo-controlled human trial, WPT restored sleep duration and improved subjective sleep quality scores as assessed by the Pittsburgh Sleep Quality Index (PSQI) in adults with PSQI ≥ 7. The intervention also reduced waking activity in zebrafish and restored slow-wave sleep duration and delta wave power density in CUMS mice, while lowering serum corticosterone and increasing GABA and tryptophan levels.
Standardized lime peel supplement (SLPS) improves sleep quality in adults with sleep disturbance
In a randomized, double-blind, placebo-controlled trial, 80 adults with sleep disturbances received either 300 mg/day of SLPS or placebo for 2 weeks. SLPS significantly improved polysomnographic outcomes including reduced sleep latency, wake after sleep onset, and total wake time, as well as enhanced sleep efficiency, total sleep time, and stage 2 sleep. Daytime sleepiness measured by the Epworth Sleepiness Scale was also decreased, with no serious adverse effects reported.
Ashwagandha root extract sustained-release (AshwaSR) reduces perceived stress and improves sleep quality in healthy stressed adults
In a randomized, double-blind, placebo-controlled trial, AshwaSR 150 mg and 300 mg capsules significantly reduced Perceived Stress Scale scores by 38.6% and 41.6% respectively from baseline to day 60 (P < .001). Both doses also significantly improved sleep quality, psychological well-being, and eating behavior compared to placebo, with the 300 mg dose additionally reducing serum cortisol levels (P < .05).
Blueberry juice improves total and LDL cholesterol and psychological wellbeing in adults
In a 20-day randomized controlled trial, 60 mL/day of blueberry juice significantly reduced total cholesterol from 4.36 to 3.79 mmol/L and LDL cholesterol from 2.71 to 2.23 mmol/L compared to placebo, which showed increases. Psychological wellbeing indices (Beck Depression Inventory, State Trait Anxiety Inventory, COOP WONCA) also improved significantly in the blueberry group.
Six months of multimodal exercise in individuals on the Alzheimer's disease continuum is associated with short-term preservation of hippocampal and amygdala subfield volumes and increased hippocampus-amygdala connectivity, which are linked to sleep and activity parameters.
In the MOVE study, 46 individuals on the AD continuum were randomized to 6 months of multimodal exercise or psychoeducation. The exercise group showed increased hippocampus-amygdala connectivity and attenuated subfield atrophy after the intervention, but both groups progressed in cognitive decline and hippocampal atrophy one year later. Hippocampal and amygdalar volumes and connectivity were associated with sleep parameters, suggesting a link between exercise, sleep, and brain structure.
L-theanine improves sleep quality and reduces stress markers in individuals with mild to moderate sleep disturbances
This study protocol describes a randomized, double-blind, placebo-controlled trial evaluating the effects of L-theanine (100mg, 200mg, 400mg) on sleep and stress markers in 60 healthy adults aged 18-65 with mild to moderate sleep disturbances. The primary outcomes are changes in objective and subjective sleep quality parameters and secondary outcomes include biochemical, physiological, and subjective stress markers after a 14-day intervention. The trial aims to determine the optimal dose of L-theanine for improving sleep and stress.
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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