Can this leafy drink really help you catch up on sleep?

H P Bharathi, Dy. CMO, Jindal Naturecure Institute, says, “Lettuce, particularly romaine, contains a milky fluid called lactucarium, which has sedative properties similar to opium but much milder. This compound is thought to contribute to lettuce’s potential sleep-inducing effects. Also, lettuce is rich in certain nutrients like lactucin and lactucopicrin, which may have calming effects. Additionally, lettuce contains magnesium, a mineral known to promote relaxation and improve sleep quality.”

Tanya Mehra, child nutritionist, adds that these compounds are thought to interact with the central nervous system, “potentially acting on receptors involved in pain and sleep regulation, such as the GABA (gamma-aminobutyric acid) receptors.” This interaction may produce a calming effect, she says, helping to induce sleep and reduce anxiety.

However, Bharathi reveals that there is limited scientific evidence supporting the claim that lettuce water can induce sleep in those suffering from sleep problems.

Scientific evidence supporting the claim that drinking lettuce water can improve sleep quality

Mehra agrees with Bharathi. She notes that most of the available evidence is “anecdotal or based on traditional use”. 

“Some studies have looked at the sedative effects of compounds found in lettuce, such as lactucarium, in animal models,” she adds.

For individuals seeking to improve sleep, Bharathi states, lettuce water may be worth trying as a safe and natural remedy, but it should not replace proven sleep hygiene practices or treatments recommended by healthcare professionals.

Large amounts of lettuce water may cause digestive issues like bloating, gas, or diarrhea (Source: Freepik)

Potential risks or side effects associated with consuming lettuce water for sleep

“Drinking lettuce water is generally considered safe for most people, but there are some potential risks and side effects, particularly for individuals with certain health conditions or those taking specific medications,” Bharathi asserts. Here are some considerations:

Allergic reactions: Allergic reactions to lettuce or related plants can cause itching, swelling, difficulty breathing, and gastrointestinal issues. Avoid consuming lettuce water if known to have an allergy.

Digestive Issues: Large amounts of lettuce water may cause digestive issues like bloating, gas, or diarrhea, especially for those with sensitive digestive systems.

Interaction with Medications: Lettuce water contains vitamin K, which can interfere with blood-thinning medications like warfarin. It’s important for individuals on blood thinners to monitor their intake and consult their healthcare provider. Its mild sedative effects may enhance the effects of prescription medications.

Effectiveness of lettuce water as a sleep aid compared to other natural remedies or conventional treatments

According to Mehra, “The effectiveness of lettuce water as a sleep aid is not well-established compared to other natural remedies or conventional treatments for insomnia.” 

Natural remedies like valerian root, chamomile tea, and melatonin supplements have been more extensively studied and have shown some efficacy in improving sleep quality, she says.

“Conventional treatments for insomnia, such as cognitive-behavioural therapy for insomnia (CBT-I) and prescription medications like benzodiazepines or non-benzodiazepine sleep aids (e.g., zolpidem), are supported by a substantial body of clinical evidence and are often recommended based on individual patient needs and conditions,” she concludes.

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