The database
Every intervention we've graded
Search by name or outcome, and filter by category and type. Grades reflect the strength of the evidence, not the size of the effect.
- B-Ashwagandha (Withania somnifera)supplementstress1 outcome
An adaptogenic herb with moderate evidence for reducing anxiety, stress, and cortisol — though effect sizes vary widely between studies.
- A-CBT-I (Cognitive Behavioral Therapy for Insomnia)practicesleep1 outcome
The gold-standard, first-line behavioral treatment for chronic insomnia — the strongest sleep evidence in this database, and recommended ahead of sleep medication.
- CL-Theanine (alone, without caffeine)supplementfocus1 outcome
A calming amino acid that shows no clear attention benefit on its own in recent meta-analysis — it mainly helps when paired with caffeine.
- CMagnesium Bisglycinatesupplementsleep1 outcome
A popular sleep supplement with only a thin, low-quality evidence base and a small effect that may not exceed placebo.
- BMindfulness Meditation (Focused Attention)practicefocus1 outcome
An attention-training practice with one of the largest, most consistent evidence bases here for modest gains in sustained attention and executive function.
- BSlow-Paced Breathing (~6 breaths/min)practicestress1 outcome
Breathing at about six breaths per minute to shift the nervous system toward calm — well-supported for stress and cardiovascular markers, free, and fast-acting.