Getting a good night’s sleep is crucial for overall health and wellbeing. However, many people struggle to fall asleep and stay asleep throughout the night. Diet and lifestyle factors like exercise, stress management, and bedtime routines play a big role in quality of sleep. Interestingly, some research has shown that certain spices can also impact sleep.
Spices are commonly added to dishes and meals to enhance flavor. Many also provide health benefits beyond taste. This article will explore the research behind spices that may affect sleep and provide tips for incorporating them into your diet.
How spices may improve sleep
Most spices originate from plants, including their leaves, roots, barks, flowers, fruits, seeds or other parts. Plants contain a variety of beneficial compounds. When consumed, these plant compounds may interact with receptors in the body and influence processes like sleep-wake cycles.
Here are some of the ways spices may improve sleep:
- Modulate neurotransmitters. Some may increase serotonin, GABA and melatonin, neurotransmitters that promote calmness and sleep.
- Reduce inflammation. Chronic inflammation may disrupt sleep. Anti-inflammatory compounds in spices could improve sleep by lowering inflammation.
- Regulate circadian rhythms. Compounds may interact with circadian clock genes and promote normal sleep-wake cycles.
- Relax muscles and relieve pain. Anti-spasmodic properties may relax muscles and relieve aches and pains that interfere with sleep.
- Reduce anxiety and stress. Soothing, sedating properties may reduce worries and anxious thoughts that delay sleep.
Research also shows that spices may improve overall sleep quality, increase total sleep time, and make it easier to fall and stay asleep.
Spices that may improve sleep
Many different spices have shown potential to act as natural sleep aids. Some of the most promising include:
Chamomile
Chamomile is a daisy-like flower that is popular for its soothing, relaxing properties. It’s commonly consumed as a tea before bedtime.
Chamomile contains antioxidant flavonoids that may bind to benzodiazepine receptors in the brain. These receptors initiate sedation, hypnosis and anti-anxiety effects (1).
Drinking chamomile tea has been linked with improved sleep quality and reduced symptoms of insomnia in several studies (2, 3).
In a 28-day study in older adults with insomnia, consuming 270 mg per day of chamomile extract significantly reduced the time needed to fall asleep. It also boosted sleep efficiency, total sleep time and overall quality of sleep compared to a placebo (4).
Saffron
Saffron is a spice derived from the Crocus sativus flower. It’s commonly used to color and flavor foods.
The antioxidant compounds in saffron, including crocin and crocetin, may help improve sleep by modulating neurotransmitters implicated in sleep regulation. Human and animal studies show saffron may increase total sleep time and improve sleep quality (5, 6).
In a 4-week study, taking 30 mg per day of saffron extract significantly improved overall sleep quality in people with insomnia or poor sleep quality, compared to a placebo. Saffron also reduced the time it took to fall asleep (7).
Nutmeg
Nutmeg is a spice made from the seeds of Myristica fragrans trees. It contains compounds like myristicin, elemicin and eugenol that may have sedative effects.
Animal studies demonstrate nutmeg extracts increase sleep time and reduce sleep latency, which is the time it takes to fall asleep (8).
A human study showed taking a combination supplement containing nutmeg helped reduce difficulty falling asleep in older adults with insomnia (9).
Cinnamon
Cinnamon comes from the bark of Cinnamomum trees. It provides antioxidant, anti-inflammatory and antimicrobial effects.
Cinnamon may improve sleep by decreasing inflammation and regulating neurotransmitters. Animal studies show cinnamon extracts enhanced sleep time and quality (10).
A recent study found that supplementing with 320 mg per day of cinnamon extract for 8 weeks modestly improved sleep quality in older adults (11).
Valerian
Valerian is an herb that has been used for centuries to treat insomnia and anxiety.
It contains valerenic acid and antioxidants that appear to modulate GABA and serotonin. Valerian also has anti-spasmodic properties that relax muscles (12).
Multiple studies demonstrate that valerian reduces the time needed to fall asleep and improves overall sleep quality, especially in people with insomnia. However, results are somewhat inconsistent (13, 14).
Valerian is available as a supplement in capsule or liquid extract form. A typical dosage for insomnia is 300–900 mg up to one hour before bedtime.
Lavender
Lavender is an aromatic herb often used for its pleasant smell. It’s also commonly consumed as a tea.
Lavender contains linolool and linalyl acetate — compounds that act as mild sedative and hypnotics. Lavender promotes relaxation and reduces anxiety (15).
Several studies reveal lavender enhances sleep. Smelling lavender oil for 2 weeks improved sleep quality in people with insomnia or mixed sleep disorders (16).
Lavender tea and extract also increased total sleep time and reduced the time it took to fall asleep in other studies (17, 18).
Passionflower
Passionflower is a vine that produces a colorful flower and yellow fruit. Traditionally used for insomnia and nervousness, passionflower is now taken as a sleep aid.
It works by increasing GABA, an inhibitory neurotransmitter that calms brain activity and nervous system functions. This promotes relaxation and sleepiness (19).
Consuming passionflower tea or 350 mg of extract per day has been linked to improvements in overall sleep quality and reduced anxiety in people with poor sleep (20, 21).
Tart cherry
Tart cherry is a type of cherry high in antioxidant plant compounds called anthocyanins. Tart cherry juice is linked to various health benefits, including improved sleep.
Tart cherries are a natural source of melatonin, a hormone involved in regulating circadian rhythms. They also contain anti-inflammatory properties that may positively influence sleep (22).
Drinking 8 ounces (240 ml) of tart cherry juice twice daily for two weeks increased total sleep time and sleep efficiency, especially in people with insomnia. But the effects may depend on the type of tart cherry juice (23).
Turmeric
Turmeric is a bright yellow spice made from the rhizome or underground stem of the Curcuma longa plant.
The active compound in turmeric is curcumin, which provides potent antioxidant and anti-inflammatory effects. This may improve sleep by reducing inflammation and oxidative stress (24).
In a study in older adults with sleep disturbances, taking 500 mg of curcumin twice daily for one month increased total sleep time and reduced awake time after initial onset of sleep. Turmeric also improved overall sleep quality (25).
Other potential benefits of sleep-promoting spices
In addition to enhancing sleep directly, incorporating more sleep-promoting spices into your diet may provide other benefits:
- Improve mood. Lower anxiety and reduce symptoms of depression.
- Reduce inflammation. Lower markers of inflammation like C-reactive protein (CRP), TNF-alpha and IL-6.
- Antimicrobial properties. Protect against infections from bacteria, fungi and viruses.
- Neuroprotective effects. May protect brain cells and reduce risk of neurodegenerative diseases.
- Lower risk of chronic diseases. Improve risk factors for heart disease, cancer, obesity and diabetes.
How to use spices to improve sleep
Here are some tips to get more sleep-enhancing spices into your diet:
- Add small amounts of cinnamon, nutmeg, turmeric or ginger to coffee, oats, smoothies, baked goods and desserts.
- Use chamomile tea bags or make lavender tea to sip before bedtime.
- Cook grains like rice, quinoa or oats in milk with cinnamon, cardamom or nutmeg.
- Roast vegetables with turmeric, curry powder, garlic, cumin or other warming spices.
- Marinate chicken or fish in mixtures with turmeric, garlic, ginger and other spices.
- Make soups like lentil, chickpea or vegetable soups using generous amounts of anti-inflammatory spices.
- Prepare spice-rubbed pork, beef or lamb seasoned with cinnamon, turmeric, cloves and cumin.
- Add passionflower or chamomile extract drops to herbal tea, water, smoothies, milk or juice.
- Drink tart cherry juice in the morning and/or evening.
- Blend cinnamon, cardamom, nutmeg or ginger into smoothies or milk.
- Take curcumin or valerian root supplements as recommended.
Spices to avoid at night
Some people sleep better on a blander diet in the evening. Spices and seasonings high in antioxidants and plant compounds may be energizing and delay sleep.
Here are some spices that may be stimulating for some people:
- Chili powder
- Curry powder
- Cayenne
- Red pepper flakes
- Ginger
- Thyme
- Oregano
- Paprika
- Garlic powder
- Mustard
Try limiting or avoiding these spices after mid-afternoon if you have sleep difficulties.
Other tips for better sleep
While some spices may enhance sleep, they likely won’t solve sleep issues alone. For optimal rest, try combining sleep-promoting spices with these tips:
- Limit blue light exposure in the evenings by dimming lights and avoiding screens.
- Maintain a regular sleep-wake cycle by going to bed and waking around the same time daily.
- Make sure your bedroom is cool, dark and quiet.
- Wind down with relaxing activities before bedtime.
- Get regular exercise, but avoid vigorous activity several hours before bed.
- Reduce caffeine, especially late in the day.
- Establish a relaxing pre-bed routine like reading fiction or taking a bath.
- Keep stress in check with yoga, meditation, massage or other stress-relieving practices.
- Avoid large meals, alcohol and nicotine before bedtime.
Conclusion
Many delicious spices like turmeric, cinnamon, ginger, nutmeg and saffron may help support better sleep. They do this by interacting with sleep-regulating neurotransmitters, reducing inflammation, and acting as natural sedatives.
While most spices are considered safe, some individuals may experience unwanted side effects or interactions with medications. As with any supplement, talk to a doctor before adding spices like valerian or saffron if you take any medications or have underlying health conditions.
Incorporating more sleep-friendly spices into meals and beverages is an easy, safe way to help improve sleep naturally for many people. Along with other lifestyle tweaks, spices may support high-quality, restorative sleep.