Saffron and Sleep

    Insomnia and sleep disorders are major problems worldwide, especially in Western countries. Each year, about 85% of people experience some sleep issues, and around 10% are diagnosed with primary insomnia. These disorders can cause problems in daily life, such as fatigue, trouble focusing, mood swings, anxiety, and even depression.

    Saffron, made from the dried parts of the Crocus sativus L. plant and used in traditional medicine, has been widely studied for its effects on depression and anxiety. Its main compounds — safranal, crocins, and crocetin — have shown positive results. Research also suggests that saffron can improve sleep duration and quality.

    Milajerdi et al. in Iran evaluated the effects of saffron in 54 patients with type 2 diabetes (aged 40 to 65 years) who also reported mild to moderate comorbid depression and anxiety. Over 8 weeks, participants who received 15 mg of saffron extract twice daily showed significant reductions in anxiety, combined depression-anxiety symptoms, and sleep disturbances. The mean fasting blood glucose levels of study participants were 164.36±40.88 mg/dL and 159.64±38.38 mg/dL at baseline and 128.84±31.86 mg/dL and 153.76±41.23 mg/dL at the end for saffron and placebo groups, respectively. The sleep disturbances were 9.81±3.78 and 7.33±3.77 at the baseline and 8.50±4.31 and 7.75±4.41 at the end for saffron and placebo groups, respectively (p<0.05) (1).

    In Japan, Nishide et al. conducted a small study involving 21 healthy adults who received either a placebo or saffron extract containing 0.6 mg of crocin daily for four weeks. Saffron extract treatment showed improved sleep quality, as indicated by reduced Pittsburgh Sleep Quality Index (PSQI) scores in the saffron group (p = .05), suggesting a possible benefit. The 4-week administration of a saffron extract resulted in greater improvements in sleep quality, sleep latency, and daytime dysfunction in a subset of poor sleepers compared with the placebo group (2).

    Two studies by Lopresti et al. in Australia explored saffron’s impact on sleep quality in adults with self-reported sleep problems. The first study involved 63 participants over eight weeks. Compared to the placebo group, taking 14 mg of affron (a standardized saffron extract) twice daily improved insomnia and nonrestorative sleep. Sleep diaries showed that saffron significantly boosted sleep quality, and there were strong signs it improved alertness after waking and reduced nighttime awakenings. Most of the improvements in sleep happened within the first 7 days, with smaller gains afterward (3).

    In a larger follow-up study, 120 adults with unsatisfactory sleep were given either 14 mg or 28 mg of standardized saffron extract (affron®) or a placebo for four weeks. Both saffron groups demonstrated statistically significant improvements in sleep quality, mood upon awakening, and Insomnia Symptom Questionnaire (ISQ) scores, while the placebo group showed only minor, non-significant changes. Notably, the number of participants classified as having insomnia dropped by 22% and 26% in the 14 mg and 28 mg saffron groups, respectively, compared to just 6% in the placebo group (4).

    Pachikian et al. in Belgium examined the effectiveness of a saffron extract on sleep quality in subjects presenting mild to moderate sleep disorders associated with anxiety. Sixty-six subjects were randomized and supplemented with a placebo or a saffron extract (15.5 mg per day) for 6 weeks. Actigraphy was used to collect objective data related to sleep quality at baseline, at the middle, and at the end of the intervention. Six weeks of saffron supplementation led to an increased time in bed assessed by actigraphy, to an improved ease of getting to sleep evaluated by the Leeds Sleep Evaluation Questionnaire (LSEQ), and to improved sleep quality, sleep latency, sleep duration, and global scores evaluated by the Pittsburgh Sleep Quality Index  (PSQI) scores, whereas those parameters were not modified by the placebo (5).

    Saffron, a golden spice, offers numerous health benefits, including supporting memory, regulating mood, reducing blood pressure, and improving skin health. It also boasts antioxidant and anti-inflammatory properties and promotes better sleep. Several clinical studies have investigated the potential psychological and sleep-related benefits of saffron across various populations and dosages. These results suggest that a saffron extract could be a natural and safe nutritional strategy to improve sleep duration and quality.

References:

1.     Milajerdi A, Jazayeri S, Shirzadi E, Hashemzadeh N, Azizgol A, Djazayery A, Esmaillzadeh A, Akhondzadeh S. The effects of alcoholic extract of saffron (Crocus satious L.) on mild to moderate comorbid depression-anxiety, sleep quality, and life satisfaction in type 2 diabetes mellitus: A double-blind, randomized and placebo-controlled clinical trial. Complement Ther Med. 2018 Dec;41:196-202. doi: 10.1016/j.ctim.2018.09.023. Epub 2018 Sep 26. PMID: 30477839.

2.     Nishide A, Fujita T, Nagaregawa Y. Sleep enhancement by saffron extract affron® in randomized control trial. Jpn Pharmacol Ther. 2018;46:1407-1415.

3.     Lopresti AL, Smith SJ, Metse AP, Drummond PD. Effects of saffron on sleep quality in healthy adults with self-reported poor sleep: a randomized, double-blind, placebo-controlled trial. J Clin Sleep Med. 2020 Jun 15;16(6):937-947. doi: 10.5664/jcsm.8376. PMID: 32056539; PMCID: PMC7849671.

4.     Lopresti AL, Smith SJ, Drummond PD. An investigation into an evening intake of a saffron extract (affron®) on sleep quality, cortisol, and melatonin concentrations in adults with poor sleep: a randomised, double-blind, placebo-controlled, multi-dose study. Sleep Med. 2021 Oct;86:7-18. doi: 10.1016/j.sleep.2021.08.001. Epub 2021 Aug 11. PMID: 34438361.

5.     Pachikian BD, Copine S, Suchareau M, Deldicque L. Effects of Saffron Extract on Sleep Quality: A Randomized Double-Blind Controlled Clinical Trial. Nutrients. 2021 Apr 27;13(5):1473. doi: 10.3390/nu13051473. PMID: 33925432; PMCID: PMC8145009.

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