بررسی اثر زعفران (Crocus sativus L.) و ترکیبات موثره آن بر بهبود کیفیت خواب در بزرگسالان: مرور روایتی

اختلالات خواب به عنوان یکی از شایع‌ترین شکایت‌های عصر حاضر، به طور قابل توجهی بر عملکرد شناختی و کیفیت زندگی افراد تأثیرگذار است. پژوهش حاضر با هدف بررسی اثرات زعفران و ترکیبات فعال آن بر بهبود کیفیت خواب طراحی شده است. جهت نیل به این هدف، جستجوی گسترده‌ای در پایگاه اطلاعاتی PubMed در بازه زمانی 10 ساله (2014 تا 2024) صورت پذیرفت. واژه­های کلیدی مورد استفاده زعفران و خواب”، “کیفیت خواب و زعفران”، “کروسین و خواب”، زعفران و “اختلالات خواب”بود.  معیار ورود شامل مقالاتی بود که در زمینه اثر زعفران و ترکیبات آن بر بهبود اختلالات خواب و امکان دسترسی به متن کامل بوده است. مقالاتی که فقط چکیده را شامل می­شدند و یا به زبان غیر انگلیسی نگارش شده بودند به عنوان معیار خروج در نظر گرفته شدند. نتایج این مرور متون مرتبط با موضوع، حاکی از بهبود کیفیت خواب با مصرف ترکیبات زعفران (کروسین و سافرانال) بود. مکانیسم­های بالقوه اثر زعفران بر اساس مطالعات مرتبط با اثرات ضد التهابی و آنتی اکسیدانی آن بر خواب بود. هم چنین زعفران با افزایش هورمون ملاتونین در بهبود کیفیت خواب تاثیر گذار است. کروسین و سافرانال، موجب افزایش مدت خواب غیر حرکات سریع شده است. هم چنین زعفران بر سیستم‌های سروتونرژیک، گلوتاماترژیک و گاما-آمینوبوتیریک اسید (GABA) که در خواب و بی‌خوابی دخیل هستند نقش دارد. بر اساس مرور مطالعات، میزان مناسب مصرف این ترکیبات بین ۳۰-۲۸ میلی گرم در روز پیشنهاد گردیده است.

The aim of this study is to investigate and analyze the effects of saffron on sleep quality in adults. Materials and Methods: This study was conducted as a systematic review of the available literature from reputable databases such as PubMed, Google Scholar. Keywords such as “saffron,” “crocin,” “safranal,” “sleep quality,” “sleep disorders,” were used for data collection. Articles published between 2014 and 2024 in English were evaluated. These studies consisted of randomized controlled trials, cross-sectional studies, and correlational studies that directly addressed saffron’s effects on sleep. In the evaluation of the results, particular attention was given to various sleep parameters, including sleep onset latency, sleep duration, and sleep quality based on scales such as the “Pittsburgh Sleep Quality Index” (PSQI) and the “Insomnia Severity Index” (ISI). Additionally, the impact of saffron on anxiety and depression, which can indirectly affect sleep, was also reviewed. The results of this review suggest that saffron and its active compounds, particularly crocin and saffranal, have significant positive effects on improving sleep quality in adults. In most of the clinical trials examined, saffron consumption led to a reduction in sleep onset latency and an increase in total sleep duration. Based on the review of studies, the appropriate amount of consumption of these compounds is suggested between 28-30 mg per day. Crocin, a carotenoid found in saffron, is recognized as an antioxidant and anti-inflammatory agent that can have positive effects on the central nervous system. This compound can improve sleep by regulating neurotransmitter levels such as gamma-aminobutyric acid (GABA) and serotonin. Furthermore, safranal, another active compound in saffron, is known as an inhibitor of oxidative enzymes and has antidepressant properties, which may indirectly enhance sleep quality by alleviating anxiety and depression. Research has also shown that saffron may influence melatonin, a hormone that plays a key role in regulating the sleep-wake cycle. Studies have indicated that saffron supplementation increases blood melatonin levels, which can contribute to improved sleep, particularly in individuals suffering from insomnia or sleep disturbances caused by hormonal changes. Additionally, saffron has been shown to significantly reduce cortisol levels, the stress hormone, which can further improve sleep quality. Comparative studies have demonstrated that saffron is effective in improving sleep without causing significant side effects, making it a preferable option compared to conventional sleep medications. Conclusion: The findings of this study suggest that saffron, due to its active compounds such as crocin and safranal, may serve as an effective and natural remedy for improving sleep quality in adults. Ultimately, saffron, as a natural and low-risk treatment, could become an effective and appealing option for improving sleep quality and promoting mental health.