1246 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.
The Quarter-of-an-Hour-Rule (QHR) improves self-reported sleep onset latency, wake after sleep onset, and sleep efficiency in adults with chronic insomnia
In a randomized controlled trial, 44 adults with chronic insomnia were assigned to QHR implemented out of bed, QHR implemented in bed, or a self-monitoring control. Both QHR groups showed significant reductions in self-reported sleep onset latency and wake after sleep onset, and improvements in sleep efficiency (approximately 14% improvement) compared to no change in the control group. Polysomnography-defined sleep outcomes did not improve, but subjective-objective sleep discrepancy in sleep efficiency reduced following both interventions.
Intravenous esketamine 0.3 mg/kg during anesthesia induction improves early postoperative sleep quality in female patients undergoing laparoscopic surgery
In a randomized controlled trial of 98 female patients undergoing laparoscopic surgery, those who received esketamine 0.3 mg/kg during anesthesia induction had significantly lower Pittsburgh Sleep Quality Index (PSQI) scores on postoperative days 1 and 3 compared to controls (P<0.05). The esketamine group also had reduced intraoperative sufentanil consumption, lower VAS pain scores at 6 and 24 hours, and a lower 24-hour rescue analgesia rate, with no significant differences in adverse events or recovery times.
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.
Evidence Explorer
1000 claimsAccelerated metabolic age is associated with increased risk of atherosclerotic cardiovascular disease and major adverse events in adults aged 65 years and older.
In a cohort of 1,218 participants (mean age 59.1 years), a metabolic age (metAge) derived from 987 plasma metabolites was associated with cardiovascular risk. Among adults aged 65 years and older, each one-year increase in accelerated metAge was associated with a 12% higher risk of ASCVD (HR=1.12, 95% CI: 1.00-1.26, two-sided p=0.059) and a 10% higher risk of major adverse events (HR=1.10, 95% CI: 1.01-1.18, two-sided p=0.028).
Home-based anodal tDCS targeting the left DLPFC reduces cognitive fatigue in a patient with refractory post-mTBI fatigue
A single patient with chronic post-mild traumatic brain injury (mTBI) cognitive fatigue received 14 days of home-based anodal tDCS (2 mA, 20 min daily) over the left DLPFC, guided by FDG-PET/MRI findings. Fatigue severity (FSS-7) improved from 5.4 to 3.7, exceeding the minimal clinically important difference, and cognitive performance improved (SDMT: 46 to 58; MoCA: 26 to 29). No serious adverse events were reported.
Preexisting neurodevelopmental, psychological, or mental health conditions and concussion history increase baseline concussion symptom burden and symptom reporting in UK university student-athletes.
Among 404 UK university student-athletes, those with preexisting NP/MH conditions reported higher overall symptom burden than those without. NP/MH diagnosis explained 12% of variance in symptom count and 16% in symptom severity, with previous concussion and depression/anxiety adding significant incremental variance. Student-athletes with both NP/MH and concussion history were more likely to report at least one symptom.
Egg and breakfast consumption are associated with some measures of muscular endurance, whereas sugary beverage consumption shows associations with several fitness indicators, particularly among girls, in children aged 10-12 years in Ningxia, China.
This repeated cross-sectional study of 3,970 children aged 10-12 in Ningxia, China, found that from 2019 to 2024, both boys and girls improved in lung capacity, muscular endurance, and speed-agility, alongside increases in BMI. Adjusted analyses showed modest associations between dietary behaviors and specific fitness outcomes: egg and breakfast consumption were linked to some muscular endurance measures, while sugary beverage consumption was associated with several fitness indicators, especially in girls.
Short sleep duration (<6 hours) is associated with higher odds of hypertension in Chinese older adults
In a cross-sectional study of 15,650 Chinese adults aged 65 and older, self-reported short sleep duration (<6 hours) was associated with a 1.30-fold higher odds of hypertension compared with sleeping 6-9 hours (adjusted OR 1.30; 95% CI 1.17, 1.44). Long sleep duration (≥9 hours) showed no significant association after full adjustment (OR 1.04; 95% CI 0.97, 1.12). The relationship was non-linear (J-shaped), with the effect of short sleep more pronounced in adults without limitations in activities of daily living.
E-cigarette use is associated with higher odds of insufficient sleep among adolescents and young adults
This structured narrative review of six empirical studies and one narrative review found that exclusive e-cigarette use was consistently associated with 30-80% higher odds of insufficient sleep among adolescents and young adults. Dual users of combustible and electronic cigarettes showed the strongest associations, being up to three times more likely to report inadequate sleep, and also exhibited increased sleep latency.
EEG-based measures (MMN, P300, 40-Hz ASSR, resting PSD) show good to excellent test-retest reliability in clinical high-risk for psychosis and control participants, supporting their use in CHR studies.
In an interim analysis of 654 CHR and 87 control participants, EEG measures demonstrated good to excellent test-retest reliability (mean G-coefficient 0.72 for CHR, 0.71 for controls). Small but significant decreases in measure magnitudes over sessions were observed, consistent with habituation, but reliability remained sufficient for use as predictors or outcome measures.
Children with autism and sleep disorder exhibit impaired neuroclearance linked to systemic iron deficiency
In a study of 230 children with ASD (114 with sleep disorder, ASD-SD; 116 without, ASD-nSD) and 110 typically developing controls, ASD-SD children showed significantly reduced ALPS indices and elevated free water fraction, indicating impaired perivascular clearance. Serum iron was markedly lower in ASD-SD, and mediation analysis supported a pathway from iron deficiency to cerebral edema to impaired neuroclearance.
Engaging in multiple healthy lifestyle behaviors is associated with better health outcomes than focusing on a single domain
In a cross-sectional study of 510 adults, four multibehavioral clusters were identified: unhealthy behavior, mixed behavior-healthy diet, mixed behavior-stable good mood, and healthy behavior. Compared to the unhealthy behavior cluster, the mixed behavior-stable good mood and healthy behavior clusters had significantly higher mental health-related quality of life (β=6.32, 95% CI 3.73-8.91 and β=5.61, 95% CI 2.47-8.75, respectively) and well-being (β=11.62, 95% CI 7.86-15.38 and β=9.63, 95% CI 5.17-14.10, respectively). Participants in these clusters and those in the mixed behavior-healthy diet cluster also reported better perceived health (OR 3.19, 95% CI 1.20-8.49; OR 9.85, 95% CI 3.54-27.40; OR 12.18, 95% CI 4.04-36.71, respectively).
Muscular endurance and strength are lower in lymphangioleiomyomatosis (LAM) patients compared to matched healthy controls, coincident with greater self-reported fatigue.
In a cross-sectional study of 15 LAM patients and 15 matched controls, LAM patients exhibited significantly lower muscular force (by 220±89 N), power (by 312±129 W), endurance (by 4674±1974 N*sec), and worse fatigue survey scores (p=0.02 to 0.0004). Poorer muscular endurance in LAM was associated with shorter 6-minute walk distance (r=0.68), lower VO2max (r=0.58), and worse fatigue (r=0.56). No differences in fiber type distribution were found.
Low-sodium oxybate reduces excessive daytime sleepiness and improves nighttime sleep quality in participants with narcolepsy
In a phase 4 open-label study of 34 participants with narcolepsy (NT1 or NT2), low-sodium oxybate (LXB) significantly reduced daytime sleepiness, with a least-squares mean change in Epworth Sleepiness Scale score of -7.7 (SE 0.9, P<0.0001). LXB also decreased transitions to lighter sleep stages by 13.1 (SE 2.9, P<0.0001), increased N3 (deep sleep) duration by 45.0 minutes (SE 8.8, P<0.0001), and reduced nocturnal awakenings by 3.2 (SE 0.9, P=0.0013). Most participants reported improved sleep quality and overall disease severity.
Preoperative vitamin D deficiency is associated with a substantially increased risk of postoperative delirium in pediatric patients undergoing general anesthesia for laparoscopic surgery
In a single-center retrospective study of 320 pediatric patients undergoing laparoscopic surgery under general anesthesia, the incidence of postoperative delirium (POD) was 80.3% (257/320) based on CAPD score ≥9. Patients with POD had significantly lower preoperative serum 25(OH)D3 levels, and multivariable analysis showed that vitamin D deficiency (<30 ng/mL) was independently associated with a higher risk of POD (adjusted OR=14.25; 95% CI: 3.33-61.0; P<0.001). The association remained robust after adjusting for postoperative sleep quality (OR=8.15; 95% CI: 1.88-35.3; P=0.005).
Newest Studies
All →Esketamine during anesthesia induction improves early postoperative sleep quality in female patients undergoing laparoscopic surgery: A randomized trial.
Pakistan journal of medical sciences, 2026 · rct
Efficacy of the 'Quarter-of-an-Hour-Rule' Single Instruction Derived from Stimulus Control Therapy for Insomnia: A Pragmatic Open-Label, Randomized Controlled Trial.
Behavioral sleep medicine, 2026 · rct
Long-term weight maintenance after a low-carbohydrate diet: a real-world retrospective cohort study.
European journal of clinical nutrition, 2026 · observational
Sama Vritti Pranayama breathing exercise on sleep disturbance and fatigue among hemodialysis patients: A quasi-experimental study.
Caspian journal of internal medicine, 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.