1202 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).
CPAP therapy improves surrogate, intermediate, and functional cardiovascular outcomes in adults with obstructive sleep apnea, particularly blood pressure, left ventricular function, and sympathetic activity.
This umbrella review of 38 systematic reviews and meta-analyses found that CPAP therapy was associated with significant reductions in systolic blood pressure (MD -4.8 mmHg) and diastolic blood pressure (MD -3.0 mmHg), improvements in left ventricular ejection fraction (MD 3.27) and diastolic function (WMD 0.22), and reduced sympathetic activity (noradrenaline SMD -1.10). However, the certainty of evidence ranged from low to moderate, and no consistent reduction in major adverse cardiovascular events or mortality was demonstrated.
Single-use negative pressure wound therapy (PICO 7) is a safe and feasible alternative to conventional care for chronic lower limb wounds, with favorable trends in wound area reduction but no statistically significant between-group difference.
In a randomized controlled trial of 31 patients with chronic lower limb wounds, the PICO 7 group showed a higher mean percentage reduction in wound size compared to usual care, but the difference was not statistically significant. No infections were recorded in the PICO 7 group, and quality of life and physical activity remained stable in the intervention group while declining in the control group. A significant negative correlation was found between final wound size and hours of sleep, suggesting wound reduction facilitates better rest.
LCR35 supplementation does not significantly improve pruritus or sleep outcomes in maintenance hemodialysis patients
In a 12-week randomized, open-label controlled study of 78 maintenance hemodialysis patients, LCR35 supplementation (three sachets daily) showed descriptive improvements in pruritus (5-D Itch Scale) and selected sleep outcomes (PSQI), but none of the baseline-adjusted between-group differences were statistically significant. For example, the 5-D Itch Scale difference was -1.48 (95% CI, -3.64 to 0.68; p = 0.176) and global PSQI difference was -0.80 (95% CI, -2.09 to 0.50; p = 0.225).
Stellate ganglion block may alleviate postherpetic neuralgia by modulating neurovascular function, inhibiting inflammatory responses, and blocking pain transmission pathways, but evidence-based data on its efficacy and safety remain insufficient.
This protocol describes a systematic review and meta-analysis to evaluate the efficacy and safety of stellate ganglion block (SGB) for postherpetic neuralgia (PHN). The study will search multiple databases up to December 31, 2025, and will use standard meta-analytic methods. The abstract notes that current evidence is insufficient and inconsistent, indicating the need for this review.
Adjunctive mindfulness-based cognitive therapy improves short-term sleep quality in late-life depression
In a randomized controlled trial of 60 older adults with late-life depression, adding MBCT to treatment as usual improved subjective sleep quality (PSQI) at 8 weeks (between-group difference in change: -3.80, 95% CI -6.50 to -1.10) and increased stable sleep duration by 0.94 hours (95% CI 0.17 to 1.71) compared to TAU alone. Reduced functional connectivity between the right nucleus accumbens and left amygdala during meditation relative to rest was associated with greater increases in stable sleep duration (r=0.45, p=0.013).
Evidence Explorer
116 claimsPain catastrophizing mediates the relationship between pain intensity and depressive symptoms in adults with chronic pain
This systematic review and meta-analysis identified pain catastrophizing as a mediator of the pain-depression relationship in adults with chronic pain. Pooled indirect effect for pain catastrophizing on the pain-to-depression pathway was β = 0.150 (95% CI: 0.066, 0.233), but with substantial heterogeneity and high influence from a single study. Narrative synthesis also supported sleep quality, pain self-efficacy, and pain interference as preliminary mediators.
Traditional Chinese exercises, especially Tai Chi, improve physical function, pain, mental health, sleep quality, and bone mineral density in patients with musculoskeletal disorders.
This umbrella review of 92 meta-analyses (1744 RCTs) found high-certainty evidence that traditional Chinese exercises (TCEs) significantly improve physical function in knee osteoarthritis, mental health in knee osteoarthritis and neck pain, and sleep quality in fibromyalgia. Tai Chi significantly alleviated chronic MSD-related pain and stiffness and increased bone mineral density in osteopenia/osteoporosis. Longer duration, higher frequency, and moderate-to-high weekly volume were associated with greater clinical gains.
Shaoyao Gancao Decoction as an adjunct to conventional Western medicine improves pain relief and sleep quality in patients with postherpetic neuralgia
This meta-analysis of 15 RCTs (1,188 patients) found that adding Shaoyao Gancao Decoction (SGD) to conventional Western medicine significantly improved overall response rate (OR=5.42, 95% CI: 3.40-8.64), reduced VAS pain scores (MD=-1.33, 95% CI: -1.68 to -0.99), improved PSQI sleep scores (MD=-2.23, 95% CI: -2.85 to -1.62), and reduced adverse events (OR=0.34, 95% CI: 0.21-0.56) compared to Western medicine alone.
Emotional Freedom Techniques (EFT) reduce sleep disturbance in cancer patients
A meta-analysis of 9 RCTs (760 patients) found that EFT significantly reduced sleep disturbance as measured by the Pittsburgh Sleep Quality Index (PSQI), with a mean difference of -3.00 (95% CI: -4.39 to -1.61, P<0.01). Subgroup analyses showed stronger effects with 4-week protocols, sessions ≥30 minutes, and frequency ≥7 sessions per week. Benefits were significant in breast cancer patients but not in other cancer types.
Baduanjin exercise improves sleep quality in older adults
A systematic review and meta-analysis of 18 randomized controlled trials with 1,527 participants found that Baduanjin significantly improved sleep quality (MD = -2.81, 95% CI: -3.38 to -2.24, p < 0.001). The intervention also reduced depressive symptoms and improved quality of life, body composition, and handgrip strength.
Acupuncture and related therapies improve post-stroke insomnia, with combined therapies showing the best outcomes.
This systematic review and network meta-analysis of 107 RCTs (8062 patients) found that acupuncture and related therapies were superior to western medicine and conventional rehabilitation for post-stroke insomnia, as measured by the Pittsburgh Sleep Quality Index. Combined therapy (acupuncture + auriculotherapy + electroacupuncture) had the best overall outcomes, while specific therapies were best for different symptoms (e.g., point embedding for subjective sleep quality, warm acupuncture for daily functional dysfunction).
Combined sleep-circadian interventions reduce depressive symptoms and improve sleep outcomes in adults with mental disorders
This meta-analysis of 11 RCTs found that non-pharmacological sleep-circadian interventions significantly reduced depressive symptom severity (SMD = -0.51, 95% CI: -0.72 to -0.30) and improved insomnia severity (MD = -5.23, 95% CI: -6.41 to -4.04) in adults with mental disorders. Treatment response was higher in intervention groups (RR = 1.68, 95% CI: 1.25 to 2.27), but evidence certainty ranged from very low to moderate.
Cannabinoids reduce insomnia severity and improve sleep quality in adults with insomnia or poor sleep quality
This meta-analysis of 10 RCTs (2134 participants) found that cannabinoids significantly reduced insomnia severity (MD -3.73, 95% CI -5.04 to -2.42) and improved sleep quality (MD -3.94, 95% CI -5.47 to -2.40). Total sleep time increased by 33.99 minutes and sleep efficiency improved by 4.31%, with modest reductions in sleep onset latency. Adverse events were more frequent with cannabinoids (RR 3.96) but mostly mild and no serious harms were observed.
Withania somnifera (Ashwagandha) improves anxiety symptoms in individuals with mental disorders
A systematic review and meta-analysis of 14 RCTs (360 treated, 353 controls) found that Withania somnifera significantly reduced anxiety symptoms (outlier-corrected SMD: -1.13, 95% CI: -1.65 to -0.60) compared to controls. The effect was confirmed using Bayesian analysis for anxiety but not for depression. No significant differences in safety or tolerability were found.
Transcranial magnetic stimulation reduces alcohol craving in patients with alcohol use disorder
A meta-analysis of 19 RCTs involving 942 patients with AUD found that TMS significantly reduced alcohol craving compared to sham stimulation. Subgroup analysis showed significant effects with cTBS, 10 or 15 sessions, 10 Hz frequency, and follow-up ≤1 month or ≥3 months. TMS also improved abstinence days, reduced alcohol intake, alleviated depressive symptoms, and enhanced cognitive function.
Transcranial alternating current stimulation (tACS) reduces pain intensity in adults with musculoskeletal pain but does not significantly improve sleep quality.
A meta-analysis of 6 RCTs (232 participants) found that tACS significantly reduced pain intensity compared to control (SMD = -0.355, 95% CI: -0.625 to -0.084, p = 0.010). However, no significant improvement was found for sleep quality (SMD = 0.004, 95% CI: -0.310 to 0.317, p = 0.982). The certainty of evidence was low for both outcomes.
Self-acupressure reduces pain and improves sleep quality in patients with osteoarthritis
A systematic review and meta-analysis of 23 studies (2639 participants) found that self-acupressure was associated with significant reductions in pain (VAS at week 1: SMD = -0.52; WOMAC pain at week 4: SMD = -0.39) and improved sleep quality (PSQI at week 8: SMD = -0.86). The intervention also improved health-related quality of life (SF-6D at week 8: SMD = 0.17). Adverse events were minor and transient, but evidence quality was low-to-moderate with heterogeneity and risk of bias concerns.
Newest Studies
All →Machine Learning-Based Prediction of Sleep Quality in Patients with Multiple Sclerosis.
Medical sciences (Basel, Switzerland), 2026 · observational
Comparing Respiratory Support Modalities in Pediatric Asthma Exacerbation-A Systematic Review and Meta-Analysis.
Pediatric reports, 2026 · meta
Digital health promotion, prevention and health literacy measures among seafarers and crews on cargo and passenger ships: A scoping review.
PloS one, 2026 · observational
Decreased accumbens-amygdala connectivity is associated with sleep improvement in late-life depression following mindfulness-based cognitive therapy.
Journal of affective disorders, 2026 · rct
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.
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