Does saffron help with better sleep? Scientific Insights from Recent Clinical Trials

A newly completed randomized, double-blind, placebo-controlled clinical trial in Germany investigated the effects of saffron on sleep in 165 healthy adults aged 18 to 65 with self-reported sleep difficulties.

Key study details:

• Duration: 4 weeks

• Dosages: 20 mg and 30 mg of saffron daily (vs. placebo)

• Measurements: Insomnia scale, sleep quality ratings, wearable sleep trackers (actigraphy), daytime sleepiness, mood, stress, and quality of life

• Design: Web-based, decentralized clinical trial

Preliminary findings include:

• Significant reduction in insomnia symptoms (as measured by standardized scales) in both saffron groups

• Improved sleep quality as early as week 3

• Reduced perceived stress among participants taking saffron

• Enhanced psychological well-being with the higher dose

• No significant changes in daytime sleepiness or negative mood, and no serious side effects reported

This trial is currently the largest sleep-focused saffron study to date, reinforcing the growing evidence that saffron may help with both the physical and emotional dimensions of sleep health.

A separate study conducted in the U.S. involved 52 healthy adults aged 55 to 85 who reported sleep issues. In this randomized, double-blind, placebo-controlled pilot trial, participants took 30 mg of saffron daily for 4 weeks.

Results showed:

• Improved subjective sleep quality and sleep efficiency

• Faster sleep onset and reduced time to deep sleep, confirmed by EEG recordings

• Shifts in the gut microbiome, particularly increases in beneficial, short-chain fatty acid-producing bacteria

• Some microbiome changes were positively correlated with better sleep, suggesting a link between gut health and sleep regulation

This study adds a new layer of understanding to how saffron might work—not only through its effects on the nervous system but also by interacting with the gut-brain axis.

Saffron’s active compounds—such as crocin, picrocrocin, and safranal—appear to influence several biological systems that contribute to better sleep and mood:

• Supports neurotransmitter balance, including serotonin and melatonin, key for mood and sleep cycles

• Acts as an antioxidant, helping to reduce inflammation and oxidative stress

• Modulates the gut microbiome, which in turn can impact brain health and emotional regulation

• Reduces cortisol, a stress hormone that can interfere with restful sleep

 1. Consistent dosage evidence: 20–30 mg saffron nightly improves sleep and reduces stress.

2. Scalable results: From older adults’ EEG and microbiome studies to Germany’s larger decentralized RCT, results are increasingly robust.

3. Holistic impact: Benefits aren’t limited to sleep—stress relief and psychological health are also enhanced.

4. Future directions: Await full peer-reviewed data; future updates may add actigraphy results, subgroup analyses, and long-term outcomes.

 5. Significant reduction in insomnia symptoms (AIS) with both 20 mg and 30 mg doses versus placebo.



6. Improved sleep quality (SQS) seen by week 3 (P < .05 for 30 mg; P < .01 for 20 mg) 

7. Lower perceived stress (PSS) in both saffron groups (P = .01)

8. Better psychological well‑being (PHQ‑4) observed with 30 mg dose (P < .05)

9. No significant changes in daytime sleepiness, affect, or overall quality of life; no serious adverse events reported.

Not all saffron is created equal. At Heray Spice, we offer premium, Grade A Afghan saffron — grown by farmer cooperatives in Herat, Afghanistan and tested for purity, potency, and ethical sourcing.

Here’s what makes our saffron stand out:

• Lab-tested for high levels of crocin, safranal, and picrocrocin

• Grown and harvested by Afghan women-led cooperatives

• Kosher certified and non-GMO

• Sustainably imported directly — no middlemen, no compromise