Evidence explainerSaffron

Saffron for Sleep: Better Quality Scores in 8 Trials, Low-Certainty Evidence

Saffron extract is sold as a sleep aid. A meta-analysis found better sleep quality and duration than placebo, though the certainty of the quality result was very low.

By Kymata Health editorial teamPublished October 9, 2026Last reviewed October 9, 2026

Medical review pending. Written by our editorial team from the studies cited below; a credentialed clinician has not reviewed it yet. Educational only, not medical advice.

Key takeaways

  • Across 8 studies (431 adults with sleep complaints), saffron improved sleep quality versus placebo (SMD 0.89), with very low-quality evidence [1].
  • Sleep duration also improved (SMD 0.57), with moderate-quality evidence [1].
  • The reduction in insomnia severity was not significant [1].
  • A second 2022 meta-analysis also found better sleep-quality scores, with no serious adverse events [2].

The evidence, graded

Pulled from our monograph evidence tables. Grades follow our evidence-grading policy.

  • Grade CImprovedSleep quality and durationSaffron · Meta-analysis · n=431 · 2022 · PMID 36141931Sleep quality (SMD 0.89, very low-quality evidence) and sleep duration (SMD 0.57, moderate-quality evidence) improved versus placebo; the reduction in insomnia severity was not significant.
  • Grade DNo effectShort-term safety measuresSaffron · RCT · n=30 · 2008 · PMID 18693099No gross clinical changes. The 400 mg dose lowered standing systolic and mean arterial pressure; red cells, hemoglobin and platelets dipped slightly and sodium, urea and creatinine rose, all within normal ranges.

What the sleep trials found

A 2022 meta-analysis of 8 studies (431 participants with insomnia complaints) found saffron improved sleep quality (SMD 0.89) and sleep duration (SMD 0.57) compared with placebo [1]. The evidence was rated very low quality for sleep quality and moderate for duration, and insomnia severity did not change significantly [1].

A separate 2022 meta-analysis also reported better sleep-quality scores with saffron and no serious adverse events [2].

Limits

The pooled abstract does not report doses or trial lengths [1]. The trials enrolled people with sleep complaints, so results may not apply to good sleepers [1].

Safety

In a one-week safety study of 200 or 400 mg/day in 30 healthy adults, there were no gross clinical changes; the 400 mg dose lowered standing systolic pressure, and small blood and kidney-marker changes stayed within normal ranges [3]. Long-term safety is not established. See saffron supplement side effects.

Quick answers

How much saffron was used for sleep?

The 8-study analysis does not report doses in its abstract [1]. The second analysis singled out 100 mg/day as its best-performing dose [2].

Does saffron work right away for sleep?

Our sources do not report how quickly effects appeared [1].

Is saffron safe to take nightly?

Short trials found it well tolerated, but long-term safety has not been established [3][2].

Keep reading

Full monographs

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References

  1. [1]Crocus Sativus for Insomnia: A Systematic Review and Meta-Analysis. Int J Environ Res Public Health, 2022. PMID 36141931
  2. [2]Effects of saffron supplementation on improving sleep quality: a meta-analysis of randomized controlled trials. Sleep Med, 2022. PMID 35325766
  3. [3]Safety evaluation of saffron (Crocus sativus) tablets in healthy volunteers. Phytomedicine, 2008. PMID 18693099

Saffron and other dietary supplements are not intended to diagnose, treat, cure or prevent any disease, and these statements have not been evaluated by the FDA. Talk to your clinician or pharmacist before starting a supplement, especially if you take prescription medicines. This page has no product or affiliate links.