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
671 claimsAdults with obstructive sleep apnea syndrome appear more likely to experience sleep bruxism, suggesting a potential bidirectional association
An umbrella review of eight systematic reviews found frequent coexistence of sleep bruxism and obstructive sleep apnea syndrome (OSAS) in adults, possibly due to shared mechanisms like micro-arousals and autonomic activation. Only one review included a meta-analysis, and most reviews had low or critically low methodological quality. The evidence is heterogeneous and limited, with causality remaining unclear.
Refugee and asylum-seeking populations exhibit clinically significant sleep disturbances, with high pooled prevalence of sleep adversities.
A systematic review and meta-analysis of 66 studies (n=42,956) found that refugees and asylum seekers have clinically significant sleep disturbances. The pooled mean Insomnia Severity Index (ISI) score was 13.76 (95% CI 10.39-17.13), bordering on moderate clinical insomnia, and the pooled mean Pittsburgh Sleep Quality Index (PSQI) score was 8.59 (95% CI 2.11-15.07), exceeding clinical thresholds for poor sleep. The pooled prevalence of sleep adversities was 43.2% in adults and 36.4% in children.
Meta-analyses of the same intervention can yield conflicting results due to differences in inclusion criteria, statistical methods, and outcome definitions.
This paper examines why meta-analyses on the same topic may disagree, highlighting that pooled estimates can vary based on methodological choices. It emphasizes the need to look beyond the summary effect to understand sources of heterogeneity.
Full Cognitive Behavioral Therapy for Insomnia (CBT-I) improves work productivity outcomes including absenteeism and presenteeism in adults with insomnia.
Moderate-quality evidence from 7 randomized controlled trials involving 4751 participants showed that Full CBT-I significantly improved absenteeism and presenteeism. Low-quality evidence supported its effect on work productivity loss and activity impairment.
Long-term use of dual orexin receptor antagonists improves subjective sleep outcomes in adults with chronic insomnia
A systematic review and meta-analysis of 6 randomized controlled trials with 3,546 participants found that DORAs (suvorexant, lemborexant, daridorexant) improved subjective sleep parameters at 6 and 12 months. Adverse events were similar to placebo at 6 months but higher at 12 months, with no significant difference in overall discontinuation due to adverse events, though higher doses increased discontinuation at 6 months.
Obstructive sleep apnea-hypopnea syndrome has a high prevalence in patients with cystic fibrosis, particularly in pediatric patients.
The pooled prevalence of OSAHS in patients with CF was 48% (I² = 96.5%), with slightly higher rates in pediatric patients than adults. The mean AHI was 3.47 in pediatric and 6.19 in adult CF patients, and those with OSAHS had worse pulmonary function and oxygen saturation.
Non-motor outcomes are highly prevalent after stroke, with no significant differences between hospital and population settings except for bowel dysfunction.
A systematic review and meta-analysis of 357 prospective cohort studies (247,541 participants) found that adverse non-motor outcomes such as anxiety, depression, fatigue, and sleep disturbance are common after stroke. Pooled prevalence did not differ significantly between hospital-based and population-based studies, except for bowel dysfunction, which was higher in population-based studies (61% vs 47%). Use of non-validated outcome measures was associated with higher reported prevalence for several outcomes.
The pooled prevalence of PTSD among ICU nurses is approximately 32.78%
This systematic review and meta-analysis of 25 observational studies found that the prevalence of PTSD among ICU nurses ranges from 3.3% to 64%, with a pooled prevalence of 32.78% (95% CI: 31.6%–33.9%). The high prevalence underscores the need for targeted interventions and support programs for this population.
Meditation and breathing exercises may improve quality of life in patients with eye diseases
A systematic review of seven studies (six RCTs and one single-arm trial) found preliminary evidence that meditation and breathing exercises improve quality of life, anxiety, depression, and sleep quality in patients with eye diseases. However, the evidence is limited by concerns with study quality and short follow-up durations.
Correction notice for the article on Baduanjin exercise effects on sleep quality, depressive symptoms, quality of life, and body composition in older adults.
This paper is a correction notice for a previously published systematic review and meta-analysis (DOI: 10.3389/fpubh.2026.1882039). It does not present new findings but corrects errors in the original article. The original article reported that Baduanjin exercise improved sleep quality, depressive symptoms, quality of life, and body composition in older adults.
The pooled prevalence of moderate-to-high risk of obstructive sleep apnea (OSA) in the Chilean population is 25%
A systematic review and meta-analysis of 15 studies involving 13,157 participants found that the pooled prevalence of moderate-to-high risk of OSA (defined by STOP-Bang score >3) in Chile is 25% (95% CI: 16-34%). The most frequently reported symptoms were snoring, excessive daytime sleepiness, and witnessed apneas. The findings are based mainly on screening questionnaires, with only three studies using respiratory polygraphy.
Melatonin doses ≤5 mg/day for at least four weeks reduce body weight in humans
This review found that sleep deprivation lowers melatonin levels, which impairs insulin sensitivity via IRS/PI3K/AKT and cAMP/PKA/CREB pathways. Intervention studies using melatonin doses of ≤5 mg/day for at least four weeks showed potential for reducing body weight in humans, though findings on appetite-regulating neuropeptides were mixed.
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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