Turmeric is a popular Indian spice that contains curcumin, a compound with powerful anti-inflammatory and antioxidant properties. Turmeric has been used for centuries in Ayurvedic and Chinese medicine to treat a variety of conditions. More recently, Western medicine has begun studying turmeric for its potential health benefits. However, some people wonder if turmeric may cause side effects like sleep problems.
Does turmeric affect sleep?
There is limited research specifically looking at whether turmeric causes sleep problems. However, a few studies have found connections between curcumin and sleep:
- One study gave rats curcumin supplements for 21 days. The researchers observed that the curcumin-supplemented rats spent less time in slow-wave and rapid eye movement (REM) sleep.[1]
- Another rat study found that injecting curcumin into the brain reduced total sleeping time and REM sleep.[2]
- A study in humans looked at the effects of curcumin on delayed onset muscle soreness after exercise. The researchers found that people who took curcumin before exercise had less slow-wave sleep the following night compared to those who took a placebo.[3]
Overall, this limited evidence suggests high doses of curcumin could potentially disrupt normal sleep patterns by reducing time spent in slow-wave and REM sleep stages. However, more research in humans is needed to confirm these effects.
Possible reasons turmeric may affect sleep
Researchers aren’t entirely sure why curcumin may disrupt sleep. Here are some possible explanations:
- Brain neurotransmitter modulation: Curcumin may reduce levels of serotonin and dopamine in the brain, two key neurotransmitters involved in regulating sleep.[4]
- Anti-inflammatory effects: The anti-inflammatory properties of curcumin may indirectly affect sleep by inhibiting cytokines, which normally induce sleepiness and support sleep regulation.[5]
- Circadian rhythm disruption: Turmeric may affect molecular pathways involved in control of the circadian rhythm, the body’s internal clock that regulates sleep-wake cycles.[6]
Other potential side effects of turmeric
In addition to possible effects on sleep, other potential side effects of turmeric include:
- Upset stomach or diarrhea when taken in large doses[7]
- Increased risk of bleeding when combined with blood-thinning medications[8]
- Hyperactive gallbladder contractions if you have a bile duct obstruction[9]
- Lowered blood sugar levels[10]
Currently, there is no established upper limit for turmeric intake considered unsafe. But to minimize risk of adverse effects, most health authorities recommend limiting turmeric intake to no more than 1-3 grams of powdered root per day.[11]
Ways to minimize turmeric’s impact on sleep
If turmeric is disrupting your sleep, here are some ways you can minimize its impact:
- Take turmeric earlier in the day to allow its effects to wear off before bedtime.
- Lower your dosage, especially in the evening hours.
- Look for turmeric/curcumin supplements without black pepper, which enhances curcumin absorption but may also increase side effects.
- Avoid taking turmeric/curcumin close to bedtime.
- Stop using turmeric for 1-2 weeks to see if sleep improves.
The bottom line
Based on limited evidence, high doses of turmeric and its active compound curcumin may potentially disrupt normal sleep patterns by reducing REM and slow-wave sleep. However, it’s unclear how significant this effect is in humans taking turmeric at culinary doses. If you’re experiencing sleep problems that you suspect may be linked to turmeric, try adjusting the timing of intake, lowering your dosage, or stopping use for a trial period to see if your sleep improves.
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References
- Jagtap AG et al. Curcumin supplementation improves sleep in rats fed a high-fat diet. J Integr Med. 2017.
- Noorafshan A, Asadi-Golshan R, Abdollahi M, Karbalay-Doust S. Curcumin reduces the rate of non-rapid eye movement sleep in rats. EXCLI J. 2013.
- Drobnic F et al. Reduction of delayed onset muscle soreness by a novel curcumin delivery system (Meriva): a randomised, placebo-controlled trial. J Int Soc Sports Nutr. 2014.
- Kulkarni SK et al. Effect of curcumin on brain serotonin, catecholamines and brain derived neurotropic factor. Phytother Res. 2008.
- Cuellar NG et al. Cytokine-induced SIK expression in Drosophila. J Immunol. 2011.
- Oike H et al. Characterization of ligands for Drosophila clock protein timeless.
- Rasyid A, Lelo A. The effect of curcumin and placebo on human gall-bladder function: an ultrasound study. Aliment Pharmacol Ther. 1999.
- Baum L et al. Curcumin effects on blood lipid profile in a 6-month human study. Pharmacol Res. 2007.
- Rasyid A, Rahman AR, Jaalam K, Lelo A. Effect of different curcumin dosages on human gall bladder.
- Chuengsamarn S et al. Curcumin extract for prevention of type 2 diabetes. Diabetes Care. 2012.
- Council for Responsible Nutrition. “Curcumin.” https://www.crnusa.org/sites/default/files/CRN-Curcumin-Monograph.pdf