Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Saffron (Crocus sativus) has a long history of use in traditional medicine, but its application for insomnia has also been increasingly supported by scientific studies. Recent clinical research suggests that saffron may help improve sleep quality and manage insomnia symptoms. The primary active compounds in saffron, such as crocin and safranal, are believed to exert sedative and anxiolytic effects, possibly by modulating neurotransmitter pathways, including serotonin and GABA.

A number of randomized, double-blind, placebo-controlled trials in adults have demonstrated that daily supplementation with standardized saffron extracts (typically 14-28 mg/day) for 4-8 weeks can significantly improve subjective sleep quality, reduce time to fall asleep, and increase total sleep duration compared to placebo. For example, a 2020 study published in Sleep Medicine found improvements in sleep quality, latency, and duration in adults with mild-to-moderate sleep disturbances. Other studies have echoed these findings, although some have noted modest effect sizes and the need for larger, long-term trials.

While saffron appears well-tolerated at recommended dosages, more research is needed to clarify its mechanisms and optimal dosing for insomnia. Nevertheless, current evidence suggests saffron is a promising natural adjunct for sleep support, bridging both traditional use and emerging scientific validation.

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