Turmeric is a popular Indian spice that has been used in cooking and medicinal remedies for thousands of years. The active ingredient in turmeric is curcumin, which gives turmeric its vibrant yellow color and provides many potential health benefits. Recently, turmeric has gained attention for its possible effects on sleep. Some claim that taking turmeric can help induce sleepiness and improve overall sleep quality. But is there any truth to this? Let’s take a detailed look at the evidence.
What Is Turmeric?
Turmeric is a flowering plant in the ginger family. The part used as a spice is the underground stem, or rhizome, which is dried and powdered. Turmeric has been used for centuries in Ayurvedic and Chinese medicine for conditions such as pain, arthritis, digestive issues, respiratory illnesses, liver disorders, and more. The main bioactive compound in turmeric is curcumin. Curcumin provides turmeric’s medicinal effects and bright yellow color. It has potent antioxidant and anti-inflammatory properties. While turmeric contains only around 3% curcumin by weight, curcumin gives turmeric most of its potential benefits.
How Might Turmeric Affect Sleep?
There are a few reasons why turmeric may help with sleep:
Anti-Inflammatory Effects
Chronic inflammation can interfere with sleep. Curcumin has potent anti-inflammatory properties that may help target this underlying cause of sleep disorders. By reducing inflammation, curcumin may support restful sleep.
Influence on Melatonin
Melatonin is the hormone that regulates sleep/wake cycles. Low melatonin levels can make it difficult to fall and stay asleep. Animal studies suggest that curcumin may slightly increase blood levels of melatonin. Through this mechanism, turmeric could potentially help induce sleepiness at night.
Impact on Serotonin Levels
Serotonin is a neurotransmitter that promotes calm, stable moods and relaxation. Higher serotonin levels before bedtime are associated with better sleep quality. Curcumin may modestly increase serotonin levels, which could explain turmeric’s soothing, sleep-enhancing effects. However, more research is needed on this mechanism.
Stress and Anxiety Relief
Stress and anxiety are primary causes of insomnia. Curcumin has been found to increase levels of brain-derived neurotrophic factor (BDNF), a brain chemical that may promote calmness and mental resilience. By reducing stress and anxiety, turmeric may help create conditions that are more optimal for sleep.
Does Research Support the Sleep-Promoting Effects of Turmeric?
Despite these theoretical mechanisms, there is limited scientific evidence directly showing that turmeric or curcumin improves sleep. Here is what the current research says:
Animal Studies
Several animal studies show that curcumin can increase time spent in deep, restorative sleep stages. In one study on rats, curcumin increased rapid eye movement (REM) sleep by 96% (1). REM sleep is the deep sleep stage when dreaming occurs. However, more studies are needed to confirm these animal research findings.
Human Studies
Very few clinical trials have examined turmeric’s sleep-enhancing effects in humans.
One study in Thailand gave postmenopausal women supplements containing curcumin, isoflavones, and magnesium for 6 weeks. Supplementation modestly improved overall sleep quality compared to placebo (2). However, it’s unclear if curcumin was directly responsible since other compounds were included.
Another study found that taking a curcumin supplement twice daily for 8 weeks slightly increased sleep time and quality in people with psychiatric disorders (3). But this study had some limitations, like its very small sample size (just 12 participants).
Overall, there is currently a lack of rigorous data from human controlled studies demonstrating that turmeric or curcumin improves sleep. More research is needed before strong conclusions can be made.
Potential Risks and Side Effects
In moderation, turmeric and curcumin are considered very safe and have few side effects. But some people may experience nausea, diarrhea, increased risk of bleeding, low blood pressure, and skin rash when taking high doses (4).
Curcumin supplements may potentially interact with certain medications like blood thinners, stomach acid reducers, diabetes drugs, and chemotherapy drugs. If you currently take any medication, talk with a doctor before starting curcumin.
Also keep in mind that dietary supplements are not regulated by the FDA. Be sure to purchase reputable brands and read ingredient labels carefully.
Tips for Using Turmeric to Promote Sleep
Here are some evidence-based tips for incorporating turmeric into your nighttime routine:
– Take curcumin supplements approximately 1 hour before bedtime. Look for enhanced bioavailability formulas to increase absorption. Follow dosage directions.
– Drink turmeric tea or warm milk with turmeric and other soothing spices like cinnamon before bed. This may relax your body and mind.
– Add turmeric to your dinner meals. Having turmeric earlier in the evening may allow its effects to kick in when it’s time for sleep.
– Try topical turmeric by adding it to lotions, baths, and massage oils. This provides anti-inflammatory and relaxing aromatic benefits.
– Use turmeric aromatherapy like candles or diffusers before bedtime to create a calming environment.
– Reduce overall stress and anxiety levels during the day through diet, exercise, meditation, social connection, and other lifestyle factors. This supports your body’s natural sleep cycles.
The Bottom Line
There are several theoretical ways turmeric and curcumin could help improve sleep: by reducing inflammation, balancing melatonin and serotonin, lowering stress, and more. But so far, there is very limited clinical evidence that turmeric acts as a sleep aid. The current research shows potential, but more rigorous human controlled studies are still needed. Turmeric is safe for most people and may provide other health benefits. But there is no guarantee it will induce sleepiness or improve sleep quality. The evidence is currently inconclusive on whether turmeric makes you sleepy. As with any supplement, talk with your doctor before adding turmeric to your routine if you have any health conditions or take any medications.
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Frequently Asked Questions
Is it safe to take turmeric every night to help sleep?
Taking turmeric and curcumin supplements regularly is likely safe for most people when taken as recommended. But there is no strong proof this will improve sleep long-term. It’s best to focus on overall sleep hygiene and natural cycles instead of relying on supplements alone. Check with your doctor before starting any new supplement routine.
How much turmeric should I take for sleep benefits?
There is no standardized dosage, but many supplements provide 200-500 mg of curcumin one to two times per day. For sleep benefits, take curcumin supplements 1 hour before bedtime. Start with low dosages and monitor effects. Increase cautiously if needed, up to the recommended dosage limits on the product.
Does turmeric tea act as a sleep aid?
Drinking turmeric tea is a calming part of an evening wind-down routine. But the amount of curcumin absorbed from turmeric tea is low. There’s no evidence this alone will significantly improve sleep quality. The ritual of a warm, aromatic tea may promote relaxation though.
What’s better for sleep – turmeric or curcumin supplements?
Curcumin supplements provide a more concentrated dose and higher absorption compared to turmeric powder. Enhanced bioavailability curcumin supplements often include piperine (black pepper extract) to increase absorption further. But always start with low doses and check with a doctor first.
Can I take turmeric with melatonin or other sleep supplements?
It’s best to be cautious with combinations. Turmeric may theoretically raise melatonin levels already. Taking both could be overkill and lead to next-day drowsiness. Talk to a doctor before stacking sleep-related supplements. Start with one product at a time to assess effects.
Conclusion
Turmeric is a time-tested, medicinal spice with anti-inflammatory and soothing properties. In theory, turmeric shows some promise for improving sleep. But so far, there is very little rigorous clinical evidence that turmeric or curcumin act as effective sleep aids. Much more research in humans is required to understand if and how turmeric could promote healthy sleep cycles long-term. Taking turmeric supplements may be safe and provide other wellness benefits – but keep expectations realistic when it comes to improving sleep specifically. As with any supplement, discuss taking turmeric products with your doctor first if you have any medical conditions or take other medications.