Getting adequate sleep is crucial, from supporting a healthy immune system to managing your weight, and even reducing stress and anxiety. However, most people aren’t getting enough of it. According to the Sleep Foundation, almost half of all Americans report feeling sleepy during the day between 3 to 7 days a week, and 35.2% report sleeping less than 7 hours a night on average. It can be incredibly frustrating to struggle with inadequate sleep, so it’s tempting to try every easy fix or “life hack” that comes up on your timeline. The newest viral trend, which involves steeping lettuce in hot water and drinking it like tea, supposedly improves your sleep quality.
Sleep is necessary for every function that happens in your body, so it’s easy to understand why you may jump at every remedy if it means you could finally get a good night’s sleep. But does this “hack” really have the benefits many are claiming? We asked Dr. Nilong Vyas, MD, a sleep consultant and member of the medical review panel at The Sleep Foundation, if the lettuce water trend has science on its side. “The fact that the lettuce water for sleep trend has gone viral on TikTok is a good indicator that people are desperate for ways to improve their sleep,” She says, “The reason this may work may be three parts. One, warm water 'tea' can help stimulate calmness and relaxation especially when taken before bedtime. Two, lettuce contains a chemical called lactucarium. Lactucarium has been shown to induce sleepiness in mice. However, it needs to be taken in large quantities to see potential similar results in humans.” Although no studies have been conducted to prove its efficacy, the two components of lettuce water have some benefits for sleep quality in their own right.
With that being said, the solely anecdotal evidence that people who drink lettuce water sleep better isn’t enough proof to validate this trend. “There can be a placebo effect in that when people have a desire for something to work (and have seen it 'work' for others), they may feel that it works for them as well. As scientists see this TikTok challenge collect steam, maybe more studies will now be conducted and possibly one day a product will exist on your pharmacy shelves that says Lactucarium Sleep Aid.”
Of course, I couldn’t write this in good faith without trying the trend myself. Ahead of publishing this article, I tried drinking lettuce tea before bed to see if I noticed a better night’s sleep. The taste itself wasn’t unbearable but it certainly wasn’t pleasant either, and that alone makes me more inclined to opt for melatonin capsules or something of the like if I find myself tossing and turning often.
As far as how I slept, I didn’t wake up once in the night, which is a fairly common occurrence. But I don’t think I’ll ever know if it was because the Lactarium in the lettuce actually had an effect, or if my awareness of the hack and its claims caused a placebo effect, like Dr. Vyas says. Like any online “hack” or remedy, you must proceed with caution. The online health and wellness space is vast, and it’s growing more and more everyday. Much of this content isn’t backed by science or reviewed by certified medical providers, but rather relies on anecdotal evidence as a support for its claims. Be receptive to new opportunities and information, but remember to do your own research. As far as tried and true ways to improve your sleep quality, Dr. Vyas emphasizes the importance of having consistent sleep and wake times, and avoiding technology and screens too close to bedtime. If you struggle with sleep consistently to the point that it’s affecting your everyday life, speak with your medical provider about treatment plans custom tailored to your health needs.
