CATEGORY HUB
Sleep
Sleep verdicts ranked by evidence score. 118 verdicts in this category.
37 foods and supplements claimed to help sleep, ranked by evidence
Drugs and procedures removed — only what you swallow, ordered by how strong the evidence is.
Sleep Evidence Ranking
Within this category, verdicts with higher evidence scores appear first. Verdicts without a score stay lower in the same list.
| A | 88 | Melatonin | Prevention of jet lag and adaptation to destination time |
| B | 77 | Lemborexant (dual orexin receptor antagonist, Dayvigo, prescription) | Improved sleep onset and sleep maintenance in insomnia |
| B | 77 | Sodium oxybate (GABA-B-related central nervous system depressant, Xyrem, specially controlled oral prescription drug) | Reduced cataplexy attacks in patients with narcolepsy |
| B | 75 | Pramipexole (prescription D2/D3 dopamine agonist; Mirapex) | Improvement of nocturnal symptoms and sleep satisfaction in moderate-to-severe idiopathic restless legs syndrome |
| B | 74 | Pregabalin (alpha-2-delta gabapentinoid; prescription drug, Lyrica; off-label for restless legs syndrome in Korea) | Improvement of nocturnal symptoms, periodic limb movements, and sleep disturbance in moderate-to-severe restless legs syndrome |
| B | 72 | Zolpidem (prescription nonbenzodiazepine hypnotic) | Shorter sleep latency and increased total sleep time in short-term insomnia |
| B | 72 | Daridorexant (dual orexin receptor antagonist, prescription medicine) | Improved sleep onset, sleep maintenance, and daytime functioning in adult insomnia |
| B | 72 | Suvorexant (a prescription dual orexin receptor antagonist) | Improved sleep onset, sleep maintenance, and total sleep time in adults with insomnia |
| B | 72 | Tai chi (exercise intervention) | Improved sleep in older adults with chronic insomnia |
| B | 70 | Eszopiclone (Zopistar; prescription Z-drug) | Shorter sleep onset, improved sleep maintenance, and increased total sleep time in chronic insomnia |
| B | 70 | Rotigotine (non-ergot dopamine agonist; prescription transdermal patch, Neupro) | Reduction of nighttime symptoms, periodic limb movements, and sleep disturbance in moderate-to-severe primary restless legs syndrome |
| B | 68 | Tart cherry (Montmorency, Prunus cerasus) | improving sleep quality/sleep duration and post-exercise muscle recovery |
| B | 64 | Saffron extract, including affron, sleep-efficacy axis | Improvement of sleep onset and sleep quality |
| B | 64 | Ferrous sulfate (oral ferrous iron salt sold as an OTC medicine or supplement) | Relief of nighttime symptoms in restless legs syndrome with ferritin at or below 75 ng/mL |
| B | 64 | Ferric carboxymaltose (a prescription intravenous iron complex; Ferinject) | Improved nighttime symptoms and sleep in adults with restless legs syndrome and iron deficiency |
| B | 62 | Triazolam (Halcion, prescription benzodiazepine) | Short-term improvement of sleep onset in adult insomnia |
| B | 62 | Low-dose doxepin (3 to 6 mg prescription medicine) | Improved sleep maintenance and reduced nighttime wakefulness in chronic insomnia |
| B | 62 | Flurazepam (a long-acting benzodiazepine sedative-hypnotic, controlled prescription medicine, marketed as Dalmadorm) | Reduced sleep-onset latency and nocturnal awakenings and increased total sleep time in short-term insomnia |
| B | 62 | Zaleplon (nonbenzodiazepine Z-drug; controlled prescription medicine; Zaledip) | Short-term reduction in objective sleep-onset latency in adults with sleep-onset insomnia |
| B | 62 | Ropinirole hydrochloride (prescription non-ergot D2/D3 dopamine agonist; Requip) | Short-term improvement of nighttime symptoms, sleep, and quality of life in moderate-to-severe primary restless legs syndrome |
| B | 61 | Lemon verbena extract (Aloysia citrodora) | Improvement of sleep quality and stress |
| B | 60 | Estazolam is a benzodiazepine hypnotic and sedative available by prescription and controlled as a psychotropic medicine. | The claim is short-term improvement in sleep onset, sleep maintenance, and sleep duration in adults with insomnia. |
| B | 60 | Brotizolam 0.25 mg, a controlled prescription thienotriazolodiazepine hypnotic and sedative | Short-term reduction of sleep-onset time and nighttime awakenings and increased sleep duration in adults with severe insomnia |
| C | 59 | Tirzepatide, a prescription injectable dual GIP and GLP-1 receptor agonist | Reduction of the apnea-hypopnea index and hypoxic burden in adults with obesity and moderate-to-severe obstructive sleep apnea |
| C | 59 | Oveporexton (TAK-861), an investigational oral selective orexin-2 receptor agonist | Reduced excessive daytime sleepiness and cataplexy in narcolepsy type 1 |
| C | 58 | Cognitive behavioral therapy for insomnia (CBT-I; sleep restriction, stimulus control, and cognitive restructuring; clinician-delivered or digital therapy) | Improvement in sleep onset, nighttime awakenings, sleep efficiency, and insomnia severity in adults with chronic insomnia |
| C | 57 | Ramelteon, an MT1 and MT2 melatonin-receptor agonist and prescription hypnotic marketed as Rozerem | Reduction of objective sleep-onset latency in chronic sleep-onset insomnia |
| C | 56 | Heukharang lettuce extract (Lactuca sativa) | Improved sleep quality and sleep onset |
| C | 56 | Doxylamine succinate (nonprescription sleep aid) | Improved sleep onset and maintenance in occasional insomnia |
| C | 56 | Listening to prerecorded music at bedtime | Improved patient-reported sleep quality in adults with insomnia symptoms |
| C | 56 | Two months of clinician-delivered CBT-I for adults aged 60 or older with insomnia and no current major depression | Prevention of incident and recurrent major depressive disorder over three years |
| C | 55 | Lactium (milk protein hydrolysate, alpha-s1-casein-derived) | sleep and stress relief |
| C | 55 | Gabapentin (an alpha-2-delta ligand gabapentinoid; prescription Neurontin; off label for RLS) | Relief of nocturnal leg discomfort, periodic movements, and sleep disturbance in adults with restless legs syndrome |
| C | 55 | White-noise machine or app (non-drug acoustic-masking sleep product) | Improved sleep onset and subjective sleep quality in adults and older adults |
| C | 54 | Mandibular advancement device (MAD, intraoral sleep-breathing medical device) | Improvement of apnea, daytime sleepiness, and snoring in mild-to-moderate obstructive sleep apnea |
| C | 54 | Hypoglossal nerve stimulation (implantable sleep-breathing medical device) | Improvement of respiratory indices and daytime function in CPAP-intolerant obstructive sleep apnea |
| C | 54 | Raw onion juice, 10 mL daily | Improved insomnia and sleep duration in adults aged 60 years or older |
| C | 54 | Stopping mobile phone use from 30 minutes before usual bedtime for four weeks | Shorter self-reported sleep latency, longer sleep duration, and better sleep quality |
| C | 54 | Weighted blanket filled with metal chains, beads, or other heavy material | Improved insomnia symptoms |
| C | 54 | Wearing socks in bed | Improved sleep onset and sleep |
| C | 54 | A caffeine nap consisting of 200 mg caffeine followed immediately by less than 15 minutes of sleep | Fewer simulated driving incidents than with caffeine alone in sleepy drivers |
| C | 52 | GABA (gamma-aminobutyric acid, oral) | Stress and sleep |
| C | 50 | Magnesium | sleep improvement and eye-twitching relief |
| C | 50 | Glycine | Sleep |
| C | 50 | Rice bran ethanolic extract | Improved sleep duration, sleep efficiency, and sleep onset |
| C | 50 | Glycine | Improved sleep quality and daytime alertness when taken before bed |
| C | 50 | Shoden® ashwagandha extract | Sleep quality, sleep onset, and nighttime awakenings |
| C | 50 | An organization-level intervention increasing control over work time and family-supportive supervision | Improved employee sleep duration and sleep sufficiency |
| C | 50 | White noise for newborns and infants | Increased likelihood of falling asleep |
| C | 50 | A low-frequency pulsed magnetic therapy system used at bedtime | Improvement of insomnia symptoms |
| C | 50 | A 20-minute warm-water footbath at 38-42 degrees C about one hour before bedtime | Improved subjective sleep quality in older adults with sleep problems |
| C | 50 | A complementary-feeding program starting at about 3 months while breastfeeding continued, with nonallergenic foods followed sequentially by milk, peanut, egg, sesame, white fish, and wheat | Longer nighttime sleep, fewer night wakings, and fewer parent-perceived infant sleep problems |
| C | 50 | Alcohol consumed before sleep under hypobaric conditions resembling a long-haul aircraft cabin | Worsened nocturnal hypoxemia, increased heart rate, and impaired sleep architecture |
| C | 50 | Disposable nasal expiratory positive airway pressure valve, Provent | Reduced apnea-hypopnea index versus a sham valve in obstructive sleep apnea |
| C | 49 | L-theanine | sleep and tension relief |
| C | 49 | Ecklonia cava extract (phlorotannins) | sleep |
| C | 48 | Melatonin | sleep |
| C | 48 | Palmitoylethanolamide (PEA, Levagen+®) | Shorter sleep-onset latency and improved sleep quality and waking experience |
| C | 48 | Clonazepam (a long-acting benzodiazepine and controlled prescription medicine; use for RBD is off label) | Reduced frequency and intensity of dream enactment in isolated REM sleep behavior disorder |
| C | 47 | L-tryptophan | Sleep and mood |
| C | 46 | A nightly bath, massage or lotion, and quiet-activity bedtime routine | Improved sleep onset and night waking in children aged 7-36 months |
| C | 46 | A policy that delays middle- or high-school start time | Longer total sleep on school nights in adolescents |
| C | 46 | 17,000 K blue-enriched white lighting in a daytime office | Improved subjective alertness and nocturnal sleep quality in workers |
| C | 45 | OnabotulinumtoxinA (Botox, prescription masseter and temporalis injections) | Reduced sleep bruxism, clenching, and related jaw pain |
| C | 44 | Valerian (Valeriana officinalis) | sleep and anxiety |
| C | 44 | Magnesium L-threonate (Magtein, a supplemental magnesium salt marketed for brain bioavailability) | Improved deep sleep, rapid-eye-movement sleep, and daytime function in adults with nonclinical sleep dissatisfaction |
| C | 44 | Positional therapy device (vibration sensor, back support, or belt-based non-drug sleep device) | Reduced apnea-hypopnea index and daytime sleepiness in positional obstructive sleep apnea |
| C | 44 | Hydroxyzine 25 to 100 mg, prescription oral tablets | Improved sleep onset and sleep maintenance in adults with insomnia |
| C | 42 | L-serine | Improvement in sleep quality and nighttime awakenings |
| C | 42 | Weighted blanket (deep-pressure bedding sold as a nonmedical consumer product) | Improved subjective sleep quality and Insomnia Severity Index scores in adults with insomnia |
| C | 42 | Theta and delta binaural beats (nonmedical digital sleep content using dichotic auditory frequency differences) | Improved sleep-onset latency, sleep efficiency, and deep sleep in insomnia when listened to before bedtime |
| C | 41 | Lavender essential oil (Lavandula angustifolia; consumer aromatherapy oil) | Improve sleep onset, sleep maintenance, and sleep quality through inhaled aromatherapy in adults with poor sleep |
| C | 40 | Hops (Humulus lupulus) | Sleep and anxiety |
| C | 40 | L-ornithine, sleep-efficacy axis | Improvement of sleep quality related to stress and fatigue |
| D | 36 | Active temperature-controlled mattress cover (a water-cooled or heated smart sleep device) | Improved objective total sleep time, deep sleep, and sleep efficiency through nighttime temperature control |
| D | 35 | Low-dose quetiapine (off-label antipsychotic) | Improved sleep onset and maintenance in primary insomnia |
| D | 35 | Sleep mouth tape (adhesive consumer product intended to encourage nasal breathing; non-drug product) | Treatment of nighttime snoring and obstructive sleep apnea with improved sleep quality |
| D | 35 | Sound-blocking earplugs (foam or silicone sleep products; nonmedical devices) | Improved subjective sleep quality and fewer nighttime awakenings in noisy intensive-care and hospital wards |
| D | 34 | Adaptive servo-ventilation added to guideline-based heart-failure therapy | Reduced mortality and cardiovascular events in heart failure with reduced ejection fraction |
| D | 32 | Trazodone (prescription serotonin-modulating antidepressant; Trittico) | Improved sleep onset, sleep maintenance, and sleep quality in chronic insomnia among adults without depression |
| D | 32 | Light-blocking eye mask (a nonmedical sleep accessory) | Improved sleep onset, sleep maintenance, and subjective sleep quality in adults by blocking light |
| D | 32 | Dawn-simulation sunrise alarm (non-drug light-stimulation sleep device) | Improved sleep inertia, post-waking sleepiness, and alert performance in adults with difficulty waking |
| D | 31 | Fresh green kiwifruit (Actinidia deliciosa, an ordinary food containing serotonin and antioxidant compounds) | Improved sleep onset, sleep duration, and sleep efficiency when adults with sleep difficulty eat two fruits one hour before bedtime |
| D | 31 | Electroacupuncture (acupuncture with electrical stimulation, a Korean medicine procedure) | Improved sleep onset, sleep maintenance, and insomnia severity in adults with chronic insomnia |
| D | 30 | Mirtazapine (prescription antidepressant marketed as Remeron) | Long-term improvement of chronic insomnia in adults without depression |
| D | 30 | Chlorpheniramine (first-generation H1 antihistamine, nonprescription medicine; sleep use is off label) | Improved sleep onset and restorative sleep through sedation and drowsiness |
| D | 30 | Blue-light filtering spectacles (a non-drug optical consumer product) | Shorter sleep-onset latency and better sleep quality in evening screen users |
| D | 30 | Cannabidiol 150 mg (CBD isolate, sublingual oil) | Improved insomnia severity and subjective sleep onset and maintenance in primary insomnia |
| D | 30 | Continuous pink-noise audio or sound machine (non-drug sleep device or digital audio) | Improved sleep onset, sleep maintenance, and deep sleep in adults |
| D | 30 | Late dinner at 10 pm followed by sleep at 11 pm | Worsened sleep architecture over one night |
| D | 30 | Presleep alcohol targeting breath alcohol 0.08 mg/L as printed in the article, with an observed pre-bed mean of 0.066 | Faster sleep onset and better whole-night sleep quality |
| D | 30 | A two-hour cognitive-behavioral sleep class plus two weeks of telephone support for parents of infants aged six to eight months | Reduced objective night waking measured by actigraphy |
| D | 30 | Pajamas made with far-infrared-emitting functional textile | Improved sleep quality in adults with poor sleep |
| D | 29 | Grounding or earthing sleep mat or sheet (conductive bedding; non-medical consumer product) | Improved insomnia severity, sleep duration, and daytime sleepiness through grounding during sleep |
| D | 28 | External nasal dilator strip (a mechanical, non-drug breathing-aid consumer product) | Reduced snoring with nasal congestion and reduced snoring and apnea-hypopnea index in obstructive sleep apnea |
| D | 28 | Somnox Sleep Robot (non-drug breathing-synchronization sleep device) | Improved sleep onset, sleep maintenance, and sleep efficiency in chronic insomnia through breathing-rhythm synchronization |
| D | 28 | Sixty minutes of moderate evening exercise ending two to four hours before bedtime | Worsened sleep onset, duration, or efficiency |
| D | 28 | An anti-mouth-opening sleep chinstrap worn alone without CPAP | Reduced snoring and treatment of obstructive sleep apnea |
| D | 28 | Breathe Right external nasal dilator strips | Improved sleep quality in people with chronic nocturnal nasal congestion |
| D | 27 | Bedtime collagen peptides (hydrolyzed protein supplement) | Reduced sleep fragmentation and nocturnal awakenings in exercising people with sleep complaints |
| D | 25 | Reishi mushroom extract (Ganoderma lucidum, a polysaccharide- and triterpene-containing functional mushroom supplement) | Improved sleep onset, nocturnal awakenings, and sleep quality from reishi monotherapy in adults with insomnia |
| D | 25 | Pistachio (Pistacia vera, a melatonin-containing tree nut) | Consumed before bed to shorten sleep onset and improve sleep efficiency and sleep quality |
| D | 24 | Acupressure or spike mat (multi-point pressure bedding, non-medical sleep product) | Improved sleep onset, deep sleep, and insomnia severity when used before bed |
| F | 18 | Melatonin (indoleamine sleep hormone; prescription prolonged-release medicine or supplement) | Prevention of delirium in hospitalized older adults and mechanically ventilated critically ill patients |
| F | 12 | Diphenhydramine (nonprescription antihistamine sleep aid) | Improvement of sleep onset, maintenance, and restorative sleep in chronic insomnia |
| F | 10 | Hyland's Calms Forté (multi-ingredient homeopathic product) | Relief of stress-related insomnia and restlessness with restful sleep free of next-day drowsiness |
| F | 9 | Continuous positive airway pressure (CPAP; a prescribed or rented sleep-breathing medical device) | Prevention of recurrent cardiovascular death, myocardial infarction, stroke, and heart-failure hospitalization in moderate-to-severe obstructive sleep apnea with cardiovascular disease |
| ? | score not listed | Apigenin | Sleep quality and tension relief |
| ? | score not listed | Magnolia bark extract (honokiol and magnolol) | Improvement of anxiety, stress, and sleep |
| ? | score not listed | Jujube seed (Ziziphus jujuba var. spinosa) | Improvement in insomnia and sleep quality |
| ? | score not listed | California poppy (Eschscholzia californica) | Improvement in sleep onset and sleep quality |
| ? | score not listed | Wild lettuce extract (Lactuca virosa) | Sedation, sleep onset, and restful sleep |
| ? | score not listed | Apigenin | Sleep, relaxation, and anxiety relief |
| ? | score not listed | Coffea cruda 30C homeopathic preparation | Relief of insomnia caused by racing thoughts |
| ? | score not listed | Taurine (an aminosulfonic-acid neuromodulator supplement) | Shorter sleep-onset latency and better sleep quality after taurine alone at bedtime |
| ? | score not listed | Transdermal magnesium chloride spray or oil (topical wellness product, not a medicine) | Improved sleep onset, deep sleep, and nighttime awakenings after application to the skin or feet before bed |
| ? | score not listed | Brown noise or Brownian noise (a low-frequency-emphasized continuous sound delivered as a nonmedical digital audio track or app) | Shorter sleep onset, deeper sleep, and improved sleep maintenance when played during bedtime |
| ? | score not listed | Whole crown daisy | Improved sleep quality and sleep onset |