Sleep loss is rife in the UK, with one in three people struggling to get the required amount. With the long term effects including a heightened risk of obesity, heart disease and diabetes, its prevalence constitutes a public health crisis. If you contribute to the statistics, there are readily available solutions.

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Diet often holds the key to health problems and sleep loss is no exception.

Research shows that certain dietary items boast sleep-inducing properties.

According to a study published by Murdoch University, saffron is part of this club.

Saffron is harvested by hand from the Crocus sativus flower, commonly known as the “saffron crocus”.

The study found that consuming saffron enhanced the quality of sleep in adults who had been struggling to get a solid night’s sleep.

The research used volunteers who were not being treated for depression, were physically healthy, had been medication-free for at least four weeks (apart from the contraceptive pill), and had self-reported symptoms of poor sleep.

A 14mg dose of saffron extract twice daily for 28 days was found to improve sleep quality in the adults studied, with most of the changes happening within the first seven days of treatment.

Lead researcher Dr Adrian Lopresti said: “Our previous research showed saffron was an effective add-on to pharmaceutical antidepressants in patients experiencing mild-to-moderate depression.”

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Dr Lopresti continued: “Because many of these people reported improvements in their sleep, in this study we focused on healthy adults who were generally medication-free but had experienced poor sleep lasting greater than four weeks.

“In addition to the improved sleep, the study showed that saffron was well tolerated with no reported adverse effects.

“Our early research is indeed positive and there is evidence that taking a standardised saffron extract is associated with improvements in sleep quality.”

He concluded: “However, to verify these findings, further studies using larger sample sizes, treatment periods and volunteers with varying characteristics is required.”

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For optimal benefits, you should try infusing a pinch of saffron in warm milk.

Multiple studies have found that warm milk may improve sleep quality and decrease movement at night.

How? Milk contains tryptophan.

Tryptophan naturally increases serotonin, a neurotransmitter known for happiness and well-being.

Plus, serotonin is a precursor to the sleep-regulating hormone melatonin.

Simply put, tryptophan increases serotonin levels, which increases melatonin levels.

Research shows that melatonin may promote sleep and help combat various sleep disorders, including jet lag, shift work sleep disorder, and insomnia.

Other tips

If all else fails, you should keep a sleep diary, logging your sleep patterns.

“It may uncover lifestyle habits or daily activities that contribute to your sleeplessness,” explains the NHS.

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