Can Lettuce Water from TikTok Really Improve Sleep?

• TikTok’s Latest Obsession: Alleged Benefits of Consuming Lettuce Water for Improved Sleep Onset.
• Nevertheless, specialists argue that the levels of lactucarium in lettuce water are insufficient to yield any substantial effects.
• For enhanced sleep, alternatives like chamomile tea, magnesium, and lavender are considered potentially more effective than lettuce water.
• Lettuce is thought to possess sedative effects due to the presence of a compound called Lactucarium.

If you’re among the approximately 70 million Americans dealing with some form of sleep disorder, you’re likely aware of the elusive nature of a good night’s sleep.

In a TikTok video that has garnered over 1.5 million likes, user Shapla Hoque suggests a viral hack claiming that consuming lettuce water may facilitate quicker sleep onset. In the video, Hoque details the belief that lettuce water can induce drowsiness. She demonstrates the preparation by combining a cup of lettuce, boiling water, and peppermint, and proceeds to try the concoction herself.

In a subsequent video posted the following day, she reported that it took her approximately 30 to 40 minutes in total to fall asleep after trying the lettuce water concoction.

Why Lettuce Water Likely Falls Short in Improving Sleep

The TikTok craze of sipping hot lettuce water before bedtime, fueled by the belief in the sedative properties of lactucarium found in lettuce, is dissected by sleep expert Korina Burkhard.

While lactucarium is thought to have mild sedative effects, Burkhard cautions that the concentrations in a cup of lettuce water might be too scant to yield a noticeable impact on sleep. Scientifically, the real-world effectiveness of this trend remains unverified, with limited evidence supporting lactucarium’s sedative effects primarily based on a mouse study, not human subjects.

Nutritionist Sas Parsad underscores the importance of a critical approach, stressing the need for evidence-based practices for both effectiveness and safety. In essence, the assertion that drinking lettuce water significantly enhances sleep quality lacks robust scientific backing.

Health benefits of drinking lettuce water

While the health benefits of drinking lettuce water are not extensively studied or widely supported by scientific evidence, some potential advantages may be associated with its consumption:

• Hydration: Lettuce is composed mostly of water, which can contribute to overall hydration when consumed in liquid form.
• Nutrient Intake: Lettuce contains vitamins and minerals, such as vitamin K, vitamin A, and folate, which could contribute to your daily nutrient intake.
• Calorie Control: Lettuce water is likely low in calories, making it a potentially suitable choice for those looking to control calorie intake.
• Digestive Health: The water from boiled lettuce may contain some soluble fiber, which can support digestive health.
• Mild Relaxation: While scientific evidence is limited, some people believe that compounds like lactucarium in lettuce may have mild sedative properties, potentially promoting relaxation.

It’s important to note that the purported benefits are largely anecdotal, and individual responses may vary. Additionally, the concentrations of potentially beneficial compounds in lettuce water might be low, and more research is needed to establish its effectiveness and quantify the health benefits. Always consult with a healthcare professional or nutritionist for personalized advice based on your specific health needs and conditions.

Potentially More Effective Natural Approaches for Improved Sleep

Several natural sleep remedies may be more effective for promoting better sleep than the TikTok trend of drinking lettuce water. While individual responses vary, these remedies have some scientific support:

• Chamomile Tea: Chamomile is known for its mild sedative properties and potential to promote relaxation, making it a popular choice for improving sleep.
• Valerian Root: Valerian root has been used traditionally as a sleep aid. Some studies suggest it may help reduce the time it takes to fall asleep and improve sleep quality.
• Lavender: The scent of lavender has been linked to calming effects. Using lavender essential oil or incorporating lavender in a bedtime routine may contribute to relaxation.
• Magnesium: Magnesium is involved in various physiological processes, including muscle relaxation and the regulation of neurotransmitters. Adequate magnesium levels may support better sleep.
• Warm Milk: The tradition of drinking warm milk before bedtime is based on the idea that it contains tryptophan, an amino acid precursor to the sleep-inducing neurotransmitter serotonin.
• Limiting Screen Time: Exposure to blue light from screens before bedtime can disrupt the sleep-wake cycle. Limiting screen time at least an hour before bedtime may improve sleep quality.
• Establishing a Routine: Creating a consistent bedtime routine signals to your body that it’s time to wind down. This can include activities like reading a book, taking a warm bath, or practicing relaxation techniques.
• Limiting Caffeine and Stimulants: Avoiding caffeine and stimulants in the evening is crucial for promoting better sleep. These substances can interfere with the ability to fall asleep.

It’s essential to remember that individual responses to these remedies can vary, and it’s advisable to consult with a healthcare professional before making significant changes to your sleep routine, especially if you have underlying health conditions or are taking medications.

Key Insights

Consuming lettuce water before bedtime is generally considered safe and unlikely to cause harm since lettuce is a safe and common food item.

However, if you struggle with sleep, relying on lettuce water as a primary sleep aid may not be the most effective approach. Limited research and the skepticism of experts regarding its effectiveness suggest exploring alternatives.

Opting for sleep aids with a more robust evidence base, such as chamomile tea, magnesium, and lavender, could be a more reliable choice. Additionally, incorporating expert-approved sleep tips, like establishing a consistent sleep routine, may contribute to better sleep quality.