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
329 claimsNine months of fluoxetine reduces post-traumatic stress symptoms and pain following traumatic musculoskeletal injury
In a non-blinded RCT, 33 patients receiving fluoxetine for 9 months after traumatic musculoskeletal injury showed a significant decrease in PTSD symptoms (estimate = -0.2, 95% CI: -0.4, -0.0) and pain (estimate = -0.1, 95% CI: -0.1, -0.0) over one year, while 35 patients receiving placebo (calcium) showed no significant change. No significant effects were found on depression, anxiety, or social isolation.
Evening high-intensity interval training (HIIT) and moderate-intensity interval training (MIIT) produce similar acute changes in circadian core body temperature mesor and phase in adults with obesity, with a borderline non-significant difference in amplitude change.
In a randomized crossover trial of 9 adult males with obesity, evening HIIT (~30 min at 90% HRR) and MIIT (~50 min at 60% HRR) both produced approximately one-hour phase advances in circadian core body temperature rhythm. The change in circadian temperature amplitude differed in direction between conditions (MIIT -0.01 ± 0.19 °C; HIIT +0.12 ± 0.24 °C) but did not reach statistical significance (p = 0.060, d_z = 0.73).
Automated IVR calls added to SMS reminders reduce missed appointments among high-risk patients
Adding automated interactive voice response (IVR) calls to existing text message reminders reduced no-show rates by 1.7 percentage points (from 11.3% to 9.6%) and increased appointment completion rates by 1.9 percentage points (from 75.9% to 77.8%) among high-risk patients. The intervention had the greatest effect on reducing no-shows in the highest risk quartile and improved equity by increasing completion rates most among Black patients.
Community health education lowers blood pressure and improves self-management in elderly hypertensive patients
In a randomized controlled trial of 200 elderly hypertensive patients, adding community health education to routine nursing significantly reduced systolic and diastolic blood pressure, improved self-care and self-management behaviors, reduced depression and anxiety, improved medication adherence, sleep quality, quality of life, and satisfaction compared to routine nursing alone after 6 months. Both groups improved, but the intervention group showed significantly better outcomes on all measures (p < 0.05).
Yoga Nidra and Music Therapy improve sleep quality and mental well-being in post-COVID-19 hospitalised patients compared to standard care alone
In a three-arm RCT of 90 post-COVID-19 hospitalised patients, both Yoga Nidra and Music Therapy (30 min daily for 30 days) significantly improved PSQI, PROMIS Global Health, and WHO-5 scores at day 15 and day 30 compared to standard care (p < .001). Large effect sizes were observed (partial η² = 0.195-0.795), with Yoga Nidra showing greater improvements in well-being and global health, while Music Therapy had stronger effects on sleep quality.
Adding supervised exercise to ergonomics training does not provide statistically significant additional benefit over ergonomics training alone for pain intensity in construction workers with work-related musculoskeletal disorders.
In a 12-week randomized controlled trial of 52 male construction workers with musculoskeletal complaints, both ergonomics training plus exercise and ergonomics training alone significantly improved pain, fatigue, sleep quality, and symptom burden from baseline. However, the between-group difference in pain intensity was not statistically significant (adjusted difference -0.34, 95% CI -0.99 to 0.32), and no significant incremental effect of added exercise was found on any secondary outcome.
A structured recreational exercise program reduces digital addiction and improves sleep quality in children aged 10-14
An 8-week recreational exercise program (3 sessions per week) significantly reduced digital addiction levels and improved sleep quality in 40 children aged 10-14, with large effect sizes. Improvements were maintained at a 6-week follow-up, while the control group showed no significant changes.
Evening endurance exercise performance is superior to morning performance, and circadian phenotype is associated with the magnitude of this diurnal variation.
In 24 healthy young adults, a 10-min cycling time trial showed significantly higher mean power, peak power, and distance covered in the evening (17:00-18:00) compared to morning (08:00-09:00). Chronotype and sleep midpoint accounted for 22% and 27% of the variance in the morning-evening performance difference, respectively.
Nature-based exercise therapies (surf or hike) reduce residual depression symptoms in service members with MDD, but sleep difficulties, low energy, and appetite changes commonly persist even among those who lose their diagnosis
In a secondary analysis of an RCT comparing weekly surf or hike therapy among 96 active duty service members with MDD, both interventions significantly improved depression symptoms. Among 88 completers, loss of MDD diagnosis reduced odds of most residual symptoms (ps ≤ .039), but sleep difficulties (56%), low energy (38%), and appetite changes (22%) remained common at postprogram even in those who lost diagnosis. Exercise type did not affect residual symptom odds.
Intravenous lidocaine does not provide additional pain reduction beyond placebo in probable nociplastic chronic low back pain
In a randomized equivalence trial, 84 adults with probable nociplastic chronic non-specific low back pain received either intravenous lidocaine or saline placebo, both alongside multimodal pain management. At 3 months, the between-group difference in VAS pain was 0.24 (90% CI -0.33 to 0.81), within the prespecified equivalence margin of ±1.5, confirming therapeutic equivalence. Lidocaine did not improve pain but did improve sleep quality (mean difference in change score 1.81; 95% CI 0.49-3.14; p=0.027).
Tongyuan acupuncture reduces pain, improves sleep quality, and ameliorates emotional comorbidities in patients with postherpetic neuralgia.
In a randomized controlled trial of 106 PHN patients, Tongyuan electroacupuncture significantly reduced SF-MPQ pain scores (VAS, PPI, PRI) and PSQI sleep scores compared to conventional electroacupuncture after 4 weeks. The Tongyuan group had a total effective rate of 90.0% and a pain recurrence rate of 2.2% at 3-month follow-up, versus 74.5% and 17.1% in the control group.
Six weeks of exercise training improves parasympathetic heart rate variability in obese adults, but the effect on sympathetic HRV differs by obstructive sleep apnea severity
In obese adults, a six-week supervised exercise program improved cardiorespiratory fitness and parasympathetic HRV (VLF%, HF%) across the sample. However, an interaction effect showed that SDNN increased in those with no/mild OSA but decreased in those with moderate/severe OSA, suggesting insufficient sympathetic improvement in the latter group.
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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