Saffron & Sleep: How "red gold" ensures restful nights

Saffron has been known for millennia as a prized spice and medicinal remedy. But beyond its culinary uses, it is now gaining increasing importance in sleep research. Studies show that saffron can alleviate sleep problems, reduce stress, and promote inner peace. In this article, you'll learn why saffron is so effective, what scientific evidence supports its claims, and how a simple evening ritual and a recipe for saffron milk can improve your nights.

Why saffron supports sleep

The positive effects are primarily due to the bioactive ingredients crocin, safranal, and picrocrocin. These act on the nervous system and naturally support the body in falling asleep.

• Serotonin & Melatonin: Saffron increases the availability of serotonin, the precursor to the sleep hormone melatonin. ( Lopresti et al., 2021, PubMed )
• Stress reduction: Saffron regulates the stress axis (HPA axis), resulting in less cortisol release. This promotes relaxation and improved sleep quality. ( Tayarani-Najaran et al., 2023, PubMed )
• Mood improvement: Sleep problems are often accompanied by inner restlessness or a depressed mood. Saffron has a balancing effect on the psyche.

Scientifically proven: Saffron & sleep quality

Numerous clinical studies confirm the effectiveness of saffron:

1. Improved sleep quality for sleep problems
   14 mg of saffron extract twice daily for 28 days improved sleep quality (PSQI) and sleep onset.
   👉 Lopresti et al., 2020 (PubMed)
2. Saffron for insomnia
   20–30 mg of saffron extract over 4 weeks reduced insomnia symptoms and improved sleep quality in 165 adults.
   👉 Tayarani-Najaran et al., 2023 (PubMed)
3. Elevated melatonin levels
   Saffron extract taken before bed significantly increased melatonin levels in saliva and improved sleep quality.
   👉 Lopresti et al., 2021 (PubMed)
4. Meta-analysis
   A systematic review shows that saffron significantly improves sleep quality (PSQI, ISI, RSQ) compared to placebo.
   👉 Ghaderi et al., 2022 (PubMed)
   

➡️ Medically explained: Saffron balances neurotransmitters, regulates the stress axis, and increases melatonin production. It works gently, without addiction or side effects.

Evening rituals with saffron

A consistent evening routine optimally supports the effects of saffron. Here's an example of a ritual you can easily implement:

1. Turn off screens and bright lights one hour before going to bed.
2. Prepare a cup of saffron milk using Safranya saffron threads.
3. Listen to calming music or read a book.
4. Drink mindfully, breathe deeply, and consciously end the day.
5. Then go to bed – relaxed and ready for a restful sleep.
   

Recipe: Warm saffron milk (bedtime drink with Safranya saffron)

Ingredients (for 1 serving)

• 250 ml milk or plant-based milk
• 3–4 Safranya saffron threads
• ½ tsp honey or agave syrup (optional)
• 1 pinch of cinnamon or cardamom (optional)

preparation

1. Gently heat the milk (do not boil).
2. Grind the saffron threads and add them to the milk.
3. Let it steep for 10 minutes, until the milk is golden yellow.
4. Refine with honey and spices.
5. Enjoy warm – about 30–60 minutes before bedtime.

👉 Tip: Soak the saffron threads in water in the morning, warm them up in the evening – this helps the active ingredients dissolve even better.

Safranya – Your companion for restful sleep

With Safranya premium saffron threads and saffron powder, you get the highest quality for your evening ritual. Lab-tested, intensely aromatic, and rich in valuable ingredients – for pleasure and effectiveness in one.

✔ Lab-tested premium quality

✔ Versatile use – tea, milk or food

✔ Tradition & science combined

Conclusion

Saffron is more than just a luxury spice – it's a natural aid for better sleep. Scientific studies confirm its positive effects on sleep quality, stress reduction, and melatonin production. Combined with a consistent evening routine and high-quality saffron products from Safranya, it becomes a valuable key to restful nights and fresh energy in the morning.