1242 sleep evidence claims,
each scored for scientific confidence
A database built for humans. An API built for AI.
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.
Browse Topics
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
Milk-derived bioactives and fortified or fermented milk products improve sleep efficiency in randomized controlled trials.
A systematic review and meta-analysis of 11 RCTs found that milk-derived bioactives and fortified or fermented milk products significantly improved sleep efficiency (SMD = 0.45; 95% CI, 0.21-0.70). Subgroup analyses showed greater improvements in sleep efficiency (SMD = 0.52) and wake after sleep onset (MD = -8.24 minutes) in individuals with sleep or health disturbances, and reduced sleep latency in healthy participants (MD = -2.17 minutes).
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.
Variable-rate feedback infusion reduces cumulative opioid consumption at 48 hours postoperatively compared with fixed-rate basal infusion in patients undergoing mixed surgery
This protocol describes a prospective, multicentre, randomised, double-blind, controlled trial to compare cumulative opioid consumption at 48 hours postoperatively between variable-rate feedback infusion and fixed-rate basal infusion modes of intravenous patient-controlled analgesia (PCA). The study will enrol 1170 patients undergoing mixed surgery and will measure total cumulative opioid consumption as the primary outcome, with secondary outcomes including pain scores and quality of recovery. The hypothesis is that variable-rate feedback infusion reduces opioid consumption while providing non-inferior analgesia.
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
661 claimsPost-COVID paediatric dysautonomia arises from complex interactions among central autonomic network dysfunction, neurovascular dysregulation, impaired venous return, endothelial injury, hypovolemia, and altered cerebral perfusion, with tachycardia often representing a compensatory physiological response rather than a primary cardiac abnormality.
This paper argues that post-COVID dysautonomia in children is primarily a brain-vascular network disorder, not a primary cardiac condition. Tachycardia is described as a compensatory response to underlying autonomic and vascular dysfunction. The authors emphasize the need for standardized assessment and exclusion of structural heart disease.
The translated and culturally adapted FNPA-PT screening tool demonstrates strong face and content validity for assessing obesogenic family environments in Portuguese well-child visits.
The FNPA-PT was developed through a rigorous seven-stage translation and cross-cultural adaptation process, achieving high semantic equivalence (85% of items with satisfactory or perfect equivalence). Cognitive interviews with 10 parents of 5-year-old children showed the tool was well understood, acceptable, and feasible for use during well-child visits.
Higher training intensity and volume are associated with lower depressive symptoms in young adults
In a cross-sectional study of 349 predominantly young adults (median age 21), higher training intensity and volume were associated with lower depressive symptoms as measured by the Beck Depression Inventory. Sleep quality did not mediate this relationship except for the daytime dysfunction domain. Participants with 3-5 years of training experience had lower BDI scores than those with less than 12 months of experience.
The Family Nutrition and Physical Activity screening tool was successfully translated and culturally adapted for Portuguese parents, demonstrating strong face and content validity.
The FNPA-PT was developed through a rigorous seven-stage translation and cross-cultural adaptation process, achieving 85% semantic equivalence between forward and back translations. Cognitive interviews with 10 parents of 5-year-old children showed the tool was well understood, acceptable, and feasible for use during well-child visits.
Adaptive forensic plugins for Apple Health data extraction outperform existing tools across multiple iOS versions
The study developed custom plugins for the log2timeline Plaso framework to automate extraction of Apple Health records across iOS versions 13.3.1, 13.4.1, 15.3.1, 16.1.2, and 17.3. The plugins successfully extracted previously unrecoverable Apple Health features and outperformed iLEAPP by integrating disparate schema variations into a unified timeline, reducing manual analysis effort.
Gut microbiota taxa Enterorhabdus, Family XIII AD3011 group, Paraprevotella, and Lachnospiraceae UCG004 are associated with increased insomnia risk, while Coprococcus1, Coprobacter, Desulfovibrio, Flavonifractor, Olsenella, Odoribacter, and Oscillibacter are linked to decreased insomnia risk.
A Mendelian randomization study of European ancestry individuals identified multiple genus-level gut microbial taxa with potential causal effects on insomnia risk. Four taxa were associated with increased risk, and seven with decreased risk, with results robust across sensitivity analyses.
Kiwifruit, Tart Cherry Juice, and high dairy intake promote sleep in elite athletes
This scoping review identified that kiwifruit, Tart Cherry Juice, and high dairy intake (limited to females) demonstrated the highest potential to promote sleep in elite athletes, despite limited sample sizes. Protein-based interventions may have a ceiling effect when athletes already consume >2.5 g·kg⁻¹ body mass or meet sleep duration needs.
Dexmedetomidine reduces perioperative neurocognitive disorders in older surgical patients
Dexmedetomidine is a pharmacologic agent extensively studied for perioperative neurocognitive disorders (PNDs) in older patients, with relatively strong supporting evidence. PNDs include postoperative delirium, delayed neurocognitive recovery, and long-term cognitive impairment, leading to prolonged hospital stay and reduced quality of life.
Medical students report a significant decline in healthy dietary, exercise, and sleep habits compared to their pre-matriculation status.
A cross-sectional survey of 401 medical students found that 70% did not eat as healthy and 79% did not exercise as much as they would like, with 48% and 57% perceiving their diet and exercise habits as healthier before medical school. Time constraints (88%), fatigue (73%), and cost (62%) were the most commonly cited barriers.
Carbohydrate intake of ~1.2 g/kg body mass per hour for up to 4 hours post-exercise is essential for restoring glycogen reserves, supporting immune system energy needs, and facilitating tissue repair in athletes.
The paper recommends consuming approximately 1.2 grams of carbohydrate per kilogram of body mass per hour for up to four hours after exercise to optimize glycogen restoration, immune function, and tissue repair. This is part of the 'Refuel' component of the 4Rs framework for post-exercise recovery within an allostasis paradigm.
At-home caregiver-operated dry-electrode EEG monitoring reveals significant sleep architecture disruptions in people with Lennox-Gastaut syndrome compared to neurotypical controls
The HEADFIRST study found that individuals with Lennox-Gastaut syndrome (LGS) had significantly more wake after sleep onset (43.0 min vs 18.0 min), reduced REM sleep duration (51.3 min vs 100.6 min), and fewer sleep cycles (2.6 vs 4.6) compared to neurotypical sibling controls. Caregivers successfully recorded usable EEG data in 83% of LGS participants and 90% of controls over multiple nights at home.
Persistent physical problems, including pain, sleep disturbance, and activity limitations, form the functional context of posttreatment survivorship among Korean breast cancer survivors.
This integrative review of 12 publications found that persistent physical problems such as pain, sleep disturbance, and activity limitations are central to the posttreatment experience of Korean breast cancer survivors. These issues form the functional context within which survivors rebuild everyday life, alongside psychological concerns like body-image issues and fear of recurrence.
Newest Studies
All →Comparison of cumulative opioid consumption between variable-rate feedback infusion and fixed-rate basal infusion modes of intravenous patient-controlled analgesia following mixed surgery: protocol for a prospective randomised controlled trial.
BMJ open, 2026 · observational
Five-year patient-reported outcomes of individualized nutrition therapy supporting nutritional ketosis in adults with type 2 diabetes.
Frontiers in nutrition, 2026 · observational
Associations of actigraphic sleep parameters with adipokines in older adults in the Baltimore longitudinal study of aging.
Sleep advances : a journal of the Sleep Research Society, 2026 · observational
The Impact of Milk-Derived Bioactives and Fortified or Fermented Milk Products on Sleep Quality: A Systematic Review and Meta-Analysis.
Nutrition reviews, 2026 · observational
Recently Updated
All →Insomnia induces intestinal microbiota disorder, and artificial interventions targeting gut microbiota can improve sleep.
This narrative review summarizes evidence that insomnia can disrupt intestinal microbiota by activating immune responses, the HPA axis, and neuroendocrine systems, while gut microbiota can exacerbate insomnia via neurotransmitter and inflammatory factor release. Artificial interventions such as probiotics, traditional Chinese medicine, fecal microbiota transplantation, diet, and exercise may improve sleep by affecting neurotransmitter and microbial metabolite release.
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).
Gut microbiota taxa are causally associated with insomnia risk in European ancestry individuals
A Mendelian randomization study identified that Enterorhabdus, Family XIII AD3011 group, Paraprevotella, and Lachnospiraceae UCG004 increase insomnia risk, while Coprococcus1, Coprobacter, Desulfovibrio, Flavonifractor, Olsenella, Odoribacter, and Oscillibacter decrease risk. For specific insomnia phenotypes, Eisenbergiella increased risk of trouble falling asleep, while Haemophilus and Eubacterium brachy group reduced it; Family XIII UCG001, Lachnospiraceae FCS020 group, and Olsenella increased risk of waking too early, while Eubacterium brachy group and Victivallis reduced it.
Six hub herb pairs (Radix Astragali-Radix et Rhizoma Ginseng, Rhizoma Chuanxiong-Radix Glycyrrhizae, Seman Platycladi-Semen Ziziphi Spinosae, Pericarpium Citri Reticulatae-Radix Glycyrrhizae, Radix Polygalae-Semen Ziziphi Spinosae, Radix Astragali-Semen Ziziphi Spinosae) may treat insomnia via the cAMP signaling pathway synergistically with HIF-1, prolactin, chemical carcinogenesis receptor activation, and PI3K-Akt signaling pathways.
This study analyzed 104 TCM prescriptions for insomnia using data mining, network pharmacology, and molecular docking. Six hub herb pairs were identified, and network pharmacology suggested they may act through the cAMP signaling pathway in synergy with four other pathways, with molecular docking showing good binding affinity between active ingredients and hub targets.
Not a content website. An evidence engine.
Evidence Scored
Every claim is scored on human RCTs, meta-analyses, mechanism, and safety. No more guessing what "studies show" means.
Claim Graph
Claims link to studies, doses, populations, and mechanisms. When new research appears, everything updates.
AI-Ready API
Structured JSON API designed for ChatGPT, Claude, and AI agents. Not just human-readable — machine-computable.
API Documentation
REST endpoints for claims, evidence, and search. Built for AI consumption.
Browse All Claims
Explore all evidence-backed claims with full study details.
Browse by Topic
Glycine, magnesium, melatonin, and more. Find claims by compound.