Saffron has become increasingly popular in herbal teas, evening supplements and natural sleep blends. But can this vibrant spice genuinely help support a better night of sleep? While it isn’t a quick fix for sleep deprivation or long-term fatigue, saffron has a long history of use in traditional wellbeing practices – particularly for supporting relaxation, easing stress and settling the mind before rest. Modern research is now beginning to explore its potential role in sleep quality too.
What Is Saffron?
Saffron comes from the Crocus sativus flower – a small purple bloom with vivid red stigmas that are harvested by hand. It is one of the world’s most precious herbs, traditionally used in cooking, herbal tonics and teas for its aroma, colour and uplifting qualities. Available as threads, saffron powder and now standardised extracts, it is prized for its gentle sensory benefits and its role in emotional wellbeing.
To explore more about saffron, its wider uses and benefits, read our guide here.
What Can Saffron Be Used For?
Saffron has been used traditionally to support overall wellbeing. Today, people commonly use saffron for:
- Relaxation – its aroma and warm flavour make saffron widely appreciated for its soothing and calming qualities.
- Emotional balance – often used during times of anxiety, tension or low mood.
- Stress support – as part of a holistic routine to unwind after mentally demanding days.
- Night-time rituals – a gentle addition to calming pre-sleep habits.
These traditional uses make saffron a natural fit for people seeking botanical ways to support rest and relaxation at home.
What Does the Research Say?
While saffron’s role in sleep is still being explored, recent research is promising, especially for individuals experiencing mild sleep difficulties.
One study involving adults found that taking saffron daily for four weeks was associated with improvements in overall sleep quality, including a greater reduction in insomnia severity and non-restorative sleep[1]. Participants also noted improvements in how refreshed or alert they felt upon waking. A follow-up study supported these findings and observed that taking saffron around one hour before bed was linked with improved subjective sleep quality and more positive morning mood[2].
Further research has also indicated that saffron may help support healthy melatonin levels in the evening, which is associated with longer sleep duration and improved overall sleep quality[3].
These studies do not claim saffron cures sleep issues, but they suggest it may offer gentle support as part of a broader lifestyle approach.
Key Benefits of Saffron for Sleep
- Encourages relaxation before sleep.
- May help ease stress, anxiety, and mental tension, which are common contributors to poor sleep.
- May improve sleep quality.
- May increase the duration of sleep.
- May prevent interrupted sleep.
- May improve mood when waking up from sleep.
How to Incorporate Saffron into Your Daily Routine
Saffron fits easily into modern lifestyles and can be used in several forms. Consistency is key, as gentle herbs often work best when taken regularly.
Saffron Tea or Bedtime Blends
Steeping a few saffron threads, or blends containing saffron, can create a warm and comforting evening drink. Combining it with herbs like chamomile, lavender or lemon balm enhances relaxation.
Saffron Supplements
Standardised saffron extracts offer reliable dosing and are commonly used in sleep and mood supplements. These are often taken in the evening to support a calm transition to night-time rest.
Saffron Powder
A pinch of saffron powder stirred into warm milk or drink blends can make a soothing, sensory nighttime ritual.
Saffron Essential Oils
While not used internally, saffron can feature in aromatic blends for diffusers, contributing to a calming home environment.
Saffron is a gentle, traditionally valued herb that may offer support for relaxation, emotional balance and overall sleep quality. While not a cure for sleep deprivation or chronic fatigue, it can complement evening rituals and help create a calming atmosphere before rest. Whether enjoyed as a tea, supplement or soothing blend at home, saffron is a comforting addition to any nightly wellbeing routine.
For further advice, Napiers offer various services that aim to support you with practical, personalised wellness strategies. Book a consultation with us to receive personalised guidance based on your individual health profile.
FAQs
Does saffron help you sleep?
Saffron has traditionally been used to support relaxation, and early research suggests it may help improve sleep quality when used consistently.
How long does it take for saffron to work?
Most studies observe changes over several weeks, so saffron is best used regularly as part of a consistent night-time routine.
Is saffron safe to take before bed?
Yes, saffron is generally well-tolerated in typical supplement amounts, though it’s best to follow product guidance and consult a GP if you have underlying conditions or are unsure.
Does saffron make you tired?
Saffron is not sedating, but many people find it supportive for relaxation and unwinding before bedtime.
Which form of saffron is best for sleep?
Standardised extracts are most commonly used in sleep supplements, while saffron tea or powder can be part of a calming night-time ritual.
References
- Lopresti, A.L., Smith, S.J., Metse, A.P. and Drummond, P.D. (2020) ‘Effects of saffron on sleep quality in healthy adults with self-reported poor sleep: a randomised, double-blind, placebo-controlled trial’, Journal of Clinical Sleep Medicine, 16(6), pp. 937–947. Available at: JSCM.
- Lopresti, A.L., Smith, S.J. and Drummond, P.D. (2021) ‘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 Medicine, 86, pp. 7–18. Available at: ScienceDirect.
- Sadat Rafiei, S.K., 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, S.F., Alikhani, R., Pishkari, Y. and Deravi, N. (2023) ‘Saffron and Sleep Quality: A Systematic Review of Randomized Controlled Trials’, Nutrition and Metabolic Insights, 16, pp. 1-7. Available at: SageJournals.
