Sleep

Every sleep claim we've checked against the studies, newest first, each graded from Solid to Debunked by the evidence in people.

A woman of about 38 with dark hair pulled up, sitting on her bed in rust pajamas in warm lamp light and smiling, a glass of water in her hand and a white bottle labeled Magnesium on the bedside table

Nov 3, 2026 Grade: Promising

Magnesium Glycinate Does Help You Sleep, a Little

In the largest trial, 250 mg of magnesium glycinate at bedtime eased a poor-sleep score more than a dummy capsule. The gain was small, in one 4-week study.

Three cups of black coffee on a sunny windowsill under a clock at 8 o'clock, labeled 29% fewer deaths, beside the same three cups at night under a clock at 9, labeled all day: no clear drop

Oct 23, 2026 Grade: Promising

Morning coffee drinkers: 29% fewer deaths at 2-3 cups

In 40,725 US adults, 2 to 3 cups before noon went with 29% fewer deaths over 10 years. In a trial, a daily cup cut heart-rhythm relapses by 39%.

A woman in her late 30s with dark hair pulled back, in navy hospital scrubs, smiles and holds a glass of water in a hospital break room at night, a tub labeled Creatine on the counter

Oct 18, 2026 Grade: Promising

One dose of creatine sharpened memory after a sleepless night

After 21 hours awake, one big dose of creatine raised word memory 10.3% and thinking speed up to 29% over placebo. Rested young adults gained little.

A woman of about 51 sitting up in bed in morning light, wide awake and smiling, with a white pillow beside her

Oct 13, 2026 Grade: Promising

In deep sleep, fluid pulses through your brain every 20 seconds

Brain scans of sleeping adults show waves of fluid about every 20 seconds, timed to slow brain waves. Small human studies suggest sleep clears more waste.

A father and his daughter of about 8 laughing over a board game at a table, with a tablet lying face down in front of them

Oct 11, 2026 Grade: Promising

Kids moved 45 more minutes a day when screens were put away

In a Danish trial of 181 children, two weeks of almost no leisure screen time added 46 active minutes a day and better behavior. No trial has run longer.

A wincing man in his 30s in a gym, next to a white pill bottle labeled MK-677 on its side with capsules spilled in front of a dumbbell

Oct 7, 2026 Grade: Weak

MK-677 (ibutamoren) kept growth hormone young for a year

In a year-long trial of 65 adults aged 60 to 81, MK-677 raised growth hormone 1.8-fold and added about 6 pounds, but strength did not change and blood sugar rose.

A doubtful man in his 20s next to a pink model of a brain with a white laboratory mouse sitting up in front of it

Oct 6, 2026 Grade: Unproven

Pinealon restored brain-cell connections in mice bred to get Alzheimer's

Pinealon's best study is in mice: two months of shots restored 11% of lost nerve-cell connections. No study has measured its effect on sleep.

A woman in her 60s next to a wooden hourglass and a glass vial labeled Sermorelin on a wooden table

Oct 5, 2026 Grade: Weak

Six months of sermorelin left older adults sleeping and lifting the same

In the one placebo-controlled trial, 89 adults aged 60 to 85 took sermorelin for 6 months. Growth hormone doubled and thinking tests rose slightly; strength did not.

A woman in her 50s at a kitchen table with an open shipping box, frowning at a small glass vial labeled Ipamorelin that she is holding up

Oct 5, 2026 Grade: Unproven

Does ipamorelin work? It raises growth hormone for a few hours

One dose of ipamorelin raised growth hormone in healthy men for under 6 hours. Its patient trials showed no clear benefit, and clinic shots have no published study.