Insights & Discussion
The use of standardized saffron extract appears to show significant improvement in sleep quality in healthy adults with self-reported sleep issues.
The study employed a 28-day, double-blind, randomized controlled trial to evaluate the effects of a standardized saffron extract on sleep quality in adults with self-reported sleep issues. Total of 63 healthy adults between the ages of 18 and 70 were recruited and randomly assigned to receive either the saffron extract, taken twice daily at a dose of 14mg, or a placebo.
From a pool of 55 participants, it was found that those who consumed saffron showed noteworthy enhancements in sleep quality. The improvements were measured by an Insomnia Severity Index, a Restorative Sleep Questionnaire, and a Pittsburgh Sleep Diary. Notably, the intake of saffron was well tolerated and did not result in any reported adverse effects.
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There is evidence to support significant improvements to total sleep time and sleep efficiency with the ingestion of tart cherries.
2023 Current Sleep Medicine Reports Too Sour to be True? Tart Cherries (Prunus cerasus) and Sleep: a Systematic Review and Meta-analysis Stretton B, Eranki A, Kovoor J, Bacchi S, Gupta A, Maddern G, et al.
Systematic Review Cherry Insomnia Sleep
We identified a total of 277 unique records, from which 8 studies of low-moderate methodological quality were included in the systematic review. Meta-analysis of subjectively recalled sleep efficiency (SE) and total sleep time (TST) were not significant. Objective SE, however, was significantly higher in the cherry cohort when compared to placebo with an effect size of 0.63 (95% CI 0.29–0.97, P < 0.01). There was low associated heterogeneity (I2 = 0%). Objective TST was significantly higher in the cherry cohorts, with a pooled effect size of 1.21 (95% CI 0.83–1.58, P < 0.01). There was high associated heterogeneity (I2 = 81.5%).
Crocin, a compound derived from saffron, has shown considerable potential in hindering tumor growth and improving immune status, across various malignant tumors.
2023 PeerJ Advances on the anti-tumor mechanisms of the carotenoid Crocin Bao X, Hu J, Zhao Y, Jia R, Zhang H, Xia L
Review Article Anti-Tumour Breast Cancer Cervical Cancer
The methodology for the study involved an in-depth review of modern pharmacological studies that have analyzed the therapeutic effects of crocin, a natural compound that can be extracted from saffron. Various anti-tumor effects were assessed including the induction of tumor cell death (apoptosis), restrictions on tumor cell proliferation, and potential barriers to invasion and metastasis of these cells. The potential for enhancement of sensitivity to chemotherapy and improvement of immune status were also examined.
Following the review, the study revealed that crocin has significant anti-tumor properties. It showed that this natural compound can induce apoptosis in tumor cells, inhibit their expansion and progression, and even prevent their invasiveness and metastasis. Furthermore, crocin demonstrated the potential to enhance the body’s responsiveness to chemotherapy and help boost the immune system. These effects were observed across a range of different malignant tumors, including stomach, liver, cervical, breast, and colorectal cancers.
Honey potentially has superior results than cough medication or placebo in curtailing symptoms and enhancing sleep in children with acute cough.
2023 European Journal of Pediatrics Honey for acute cough in children — a systematic review Kuitunen I, Renko M
Systematic Review Children's Health Cough Honey
Methodology:
This targeted review leveraged multiple databases, such as PubMed, Scopus, CENTRAL, CINAHL, and Web of Science, to extract relevant trials relating to honey's usage in treating acute child cough. By applying a systematic approach, the emphasis was on randomized controlled trials featuring children. To ensure the results' credibility, payment was done for risk-of-bias as well as the quality of the evidence. The studies were not combined owing to the absence of essential information; instead, conclusions provided a range of noticed effects for principal results.
Discussion of results:
Following rigorous screening of almost four hundred papers, a select ten were incorporated. Significant variability in biases was noticed, with two studies possessing a high risk-of-bias and six inviting some concerns. The evidence, though of low to very low quality, indicated honey's potential superiority over placebo/no treatment and cough medication, both in reducing cough frequency and improving sleep quality.
Consuming two medium-sized green kiwifruits an hour before bed can improve sleep quality and recovery stress balance among elite athletes.
2023 Nutrients The Impact of Kiwifruit Consumption on the Sleep and Recovery of Elite Athletes Doherty R, Madigan S, Nevill A, Warrington G, Ellis JG
Clinical Study Exercise Performance Kiwifruit Sleep
The study began with an initial assessment, after which all participants were instructed to consume two medium-sized green kiwifruits an hour before bedtime over a 4-week span. Data was collected through baseline and post-intervention questionnaires, as well as daily sleep diary entries throughout the study duration.
There was a notable positive effect of kiwifruit consumption on essential aspects of sleep and recovery in professional athletes. After the intervention period, improvements were observed in sleep quality and recovery stress balances. Additionally, there was an increase in total sleep time, sleep efficiency, and a decrease in the number of times participants woke after falling asleep. The study concludes that kiwifruits positively influence sleep and recovery in high-performing athletes.
The fermented jujube seeds extract significantly enhances sleep by binding to the GABA receptors, thus offers a promising natural alternative for sleep disorders treatment.
2023 Foods Sleep-Enhancing Effect of Water Extract from Jujube (Zizyphus jujuba Mill.) Seeds Fermented by Lactobacillus brevis L32 Bae GY, Ahn Y, Hong KB, Jung EJ, Suh HJ, Jo K
Experimental Study GABA Jujube Sleep
Methodology: An aqueous extract of jujube seeds (ZW) was fermented, following a starch-removing enzymatic degradation process, to increase its γ-aminobutyric acid (GABA) content, resulting in a fermented product (ZW-FM). The sleep-promoting effect of ZW-FM was evaluated using rodent models; specifically, sleep tests were performed on ICR mice with pentobarbital-induced sleep, while the electroencephalography analysis was undertaken in Sprague Dawley rats. Awakening relief effects of ZW-FM were assessed using a caffeine-induced insomnia model. To understand the mechanism, GABA receptor type A (GABA) antagonists were used.
Results: The groups given ZW-FM treatment displayed a longer sleep duration, particularly increased δ-wave time during non-rapid eye movement sleep, and reduced sleep latency. Particularly, the model treated with ZW-FM showed an increase in non-rapid-eye-movement sleep and a reduction in the REM sleep duration, brought about by caffeine treatment. The enhanced sleep induction caused by ZW-FM was hindered by GABA receptor antagonists, thereby validating the involvement of a GABAergic mechanism in promoting sleep.
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