Does saffron improve sleep?

    Last Updated: October 13, 2024

    Early research suggests that saffron may benefit sleep in various populations (including those with insomnia). Still, more research is needed to feel confident about this effect and to determine optimal dosing.

    Saffron may enhance several aspects of sleep as measured by various tools, most notably the Pittsburgh Sleep Quality Index (PSQI). The most consistent benefits seem to be for sleep quality and sleep duration.[1][2][3] This effect appears to be the strongest in people with type 2 diabetes, but further research is needed to confirm whether this is a true effect rather than an artifact of limited research.[1]

    Saffron’s effect on sleep is supported by animal research, which found that crocin and crocetin, major active compounds in saffron, significantly increased non-rapid-eye-movement (NREM) sleep in mice.[4] Additionally, safranal, another active compound in saffron, was found to dose-dependently increase sleep duration in mice.[5] However, the doses and route of administration used in these studies were not representative of human use.

    References

    1. ^Jinrong Lian, Yi Zhong, Hang Li, Siyuan Yang, Jiahe Wang, Xiang Li, Xinmin Zhou, Gang ChenEffects of saffron supplementation on improving sleep quality: a meta-analysis of randomized controlled trialsSleep Med.(2022 Apr)
    2. ^Sadat Rafiei SK, Abolghasemi S, Frashidi M, Ebrahimi S, Gharei F, Razmkhah Z, Tavousi N, Mahmoudvand B, Faani M, Karimi N, Abdi A, Soleimanzadeh M, Ahmadpour Youshanlui M, Sadatmadani SF, Alikhani R, Pishkari Y, Deravi NSaffron and Sleep Quality: A Systematic Review of Randomized Controlled Trials.Nutr Metab Insights.(2023)
    3. ^Munirah MP, Norhayati MN, Noraini MCrocus Sativus for Insomnia: A Systematic Review and Meta-Analysis.Int J Environ Res Public Health.(2022-Sep-16)
    4. ^Masaki M, Aritake K, Tanaka H, Shoyama Y, Huang ZL, Urade YCrocin promotes non-rapid eye movement sleep in mice.Mol Nutr Food Res.(2012-Feb)
    5. ^Hosseinzadeh H, Noraei NBAnxiolytic and hypnotic effect of Crocus sativus aqueous extract and its constituents, crocin and safranal, in mice.Phytother Res.(2009-Jun)