Sleep Research Library
Every ranking is backed by published research. Here are the studies and our living meta-summary.
Magnesium Bisglycinate Supplementation in Healthy Adults Reporting Poor Sleep
Magnesium bisglycinate produced a modest but statistically significant reduction in insomnia severity after 4 weeks.
Impact of white noise on sleep quality across age groups
White noise improves sleep best as a masking tool when environmental noise is the dominant disruptor.
Polysomnographic Evidence of Enhanced Sleep Quality with Adaptive Thermal Regulation
Adaptive mattress temperature improved total sleep time, sleep efficiency, and REM timing versus control conditions.
Validity and reliability of the Oura Ring Generation 3 with PSG
Oura Gen 3 showed good agreement for global sleep metrics, but wake detection and stage precision still fall short of clinical PSG.
Interventions to reduce short-wavelength ("blue") light exposure at night and their effects on sleep
Reducing blue light at night appears to help sleep efficiency and subjective sleep quality, but the evidence is mixed and highly context-dependent.
Periocular skin warming promotes body heat loss and sleep onset
Periocular warming accelerated sleep onset and increased stage 2 sleep by helping the body dump heat more efficiently before sleep.
A randomized controlled study of weighted chain blankets for insomnia in psychiatric disorders
Weighted blankets improved insomnia severity and several daytime symptoms without serious adverse events.
Effect of different mattress designs on promoting sleep quality, pain reduction, and spinal alignment
Across controlled trials, medium-firm and custom-inflated mattresses produced the most consistent gains in comfort and pain reduction.
Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed
A substantial caffeine dose taken even 6 hours before bedtime significantly disrupted sleep relative to placebo.
Effects of artificial dawn on subjective ratings of sleep inertia
Artificial dawn reduced complaints of sleep inertia even when melatonin timing did not clearly shift.
Overnight therapy? The role of sleep in emotional brain processing
Sleep loss reliably amplifies emotional reactivity and weakens top-down regulation, making mental health a core sleep outcome rather than a side effect.
Effect of firmness of mattress on chronic non-specific low-back pain
Medium-firm mattresses outperformed firm mattresses for pain in bed, pain on rising, and disability after 90 days.