Turmeric is a popular Indian spice that contains curcumin, a powerful antioxidant with anti-inflammatory effects. Some people take turmeric supplements before bed hoping it will help them sleep better. But is it really safe and effective to take turmeric before bed?
What is turmeric?
Turmeric is a spice that comes from the turmeric plant. It has been used for centuries in India and other parts of Asia as a culinary spice and medicinal herb. The main active ingredient in turmeric is curcumin. Curcumin gives turmeric its distinctive yellow color and provides most of its health benefits.
In recent years, turmeric has become very popular in the Western world due to its potent antioxidant and anti-inflammatory properties. Turmeric and curcumin have been studied extensively and have been shown to have numerous health benefits:
- Powerful antioxidant that neutralizes free radicals
- Anti-inflammatory effects that help relieve pain and swelling
- May improve symptoms of arthritis, fibromyalgia and other inflammatory conditions
- Helps fight infections and boost immunity
- May help prevent and perhaps even treat some cancers
- Improves cognition and may protect against Alzheimer’s and dementia
- Promotes heart health by improving blood flow and cholesterol levels
Because of its wide-ranging health benefits, many people take turmeric supplements on a daily basis. But is it safe and effective to take turmeric before bedtime?
Is it safe to take turmeric before bed?
For most people, it is generally safe to take turmeric and curcumin before bedtime. Turmeric is very well tolerated with very few side effects. The most common side effect is gastrointestinal distress if large doses are consumed. But this can generally be avoided by taking turmeric with food and sticking to the recommended dosage.
That being said, there are some caveats to be aware of if taking turmeric before bedtime:
- Blood thinning effects – Turmeric and curcumin can make the blood thinner. People who take blood thinning medications like warfarin should avoid turmeric.
- Pregnancy – There is not enough research to establish the safety of turmeric during pregnancy. It’s best for pregnant women to avoid turmeric supplements to be cautious.
- Gallbladder issues – Turmeric can cause gallbladder contractions in some individuals. Those with gallstones or bile duct obstructions should avoid turmeric.
- Upcoming surgeries – It’s recommended to stop taking turmeric at least 2 weeks before surgery because it can potentially increase bleeding.
As long as you do not have any of the conditions above, it is considered safe to take turmeric and curcumin before bed. Stick to the recommended dosage and consult your health practitioner before taking turmeric if you have any medical conditions or take medications.
Does turmeric help you sleep better?
There is some evidence that taking turmeric and curcumin before bedtime may improve sleep quality and help you fall asleep faster. Here is how turmeric may help with sleep:
- Reduces inflammation – Systemic inflammation is a known cause of insomnia and poor sleep. The anti-inflammatory properties of curcumin can help reduce inflammation in the body and brain.
- Lowers cortisol – Elevated levels of the stress hormone cortisol at night can interfere with sleep. Curcumin has been shown to decrease cortisol levels which may promote sleep.
- Increases melatonin – Melatonin is the primary hormone that regulates sleep. Curcumin appears to increase melatonin levels which may induce sleepiness.
- Optimizes serotonin levels – Serotonin is involved in sleep and mood regulation. Curcumin may optimize serotonin levels leading to better sleep.
However, the research is still emerging. Some small studies have found curcumin supplements may improve sleep quality, duration and efficiency. But larger scale clinical trials are still needed.
Recommended turmeric dosage for sleep
There is no standardized dosage for taking turmeric before bed. However, most experts recommend 400-600 mg of turmeric extract standardized to contain 95% curcuminoids.
Look for a supplement that contains turmeric extract along with black pepper (piperine). The piperine increases the bioavailability and absorption of curcumin.
Turmeric should be taken about 30-60 minutes before bedtime. Taking it too close to the time you sleep may energize you instead.
Start with a lower dosage around 200-400 mg at first to assess your tolerance. Then you can gradually increase to the recommended dosage of 400-600 mg per day.
Other tips for taking turmeric before bed
Here are some other tips on taking turmeric before bedtime:
- Take it with a light meal or snack containing healthy fats. The fat aids absorption.
- Avoid taking turmeric on an empty stomach, as it may cause discomfort.
- Mix turmeric powder into a warm glass of milk. The milk can enhance relaxation.
- Combine turmeric with chamomile tea. Chamomile also has sleep-enhancing properties.
- Look for turmeric/curcumin supplements that also contain magnesium, a natural sleep aid.
- Avoid taking turmeric for at least 2 weeks prior to any scheduled surgery.
- Consult your doctor before taking turmeric if pregnant, breastfeeding, taking blood thinners, or prior to surgery.
Other natural sleep aids to try
In addition to turmeric, there are several other natural supplements that can be helpful for sleep issues:
| Supplement | Benefits for Sleep |
|---|---|
| Magnesium | Eases anxiety, aids muscle relaxation, activates melatonin production |
| Valerian root | Sedative effect, increases GABA neurotransmitter |
| Chamomile | Relieves stress, relaxant effect |
| L-theanine | Increases relaxation, alpha brain waves |
| Glycine | Decreases core body temperature, natural sedative |
It’s best to rotate these sleep-promoting supplements to avoid building up too much tolerance to any one. You can also stack supplements like magnesium, chamomile and turmeric together for an enhanced relaxing effect.
Lifestyle changes to improve sleep
Taking supplements can help your sleep, but making healthy lifestyle changes is also key:
- Establish a regular sleep-wake schedule and stick to it daily
- Make sure your bedroom is cool, dark and quiet
- Avoid using electronics before bedtime
- Reduce caffeine intake, especially late in the day
- Get regular exercise, but not too close to bedtime
- Implement relaxing bedtime rituals like taking a warm bath
- Reduce stress through yoga, meditation, journaling, etc
Conclusion
Taking turmeric and curcumin before bedtime appears to be relatively safe for most people and may offer some sleep-enhancing benefits. The anti-inflammatory effects and melatonin boosting properties of curcumin can help reduce sleep issues related to pain, stress and poor sleep quality. But larger clinical studies are still needed.
When taking turmeric before bed, stick to the recommended dosage of 400-600 mg and time it 30-60 minutes before bed. Combine it with other relaxing herbs like chamomile. And don’t forget healthy sleep hygiene habits. By combining the right supplements and lifestyle changes, you can maximize your chances of restful sleep.