Can Lettuce Water Actually Help You Sleep?

A bed of lettuce is a mainstay for a variety of salads — but can it also help you nod off at night more easily?

Some users on TikTok seem to think so. Sure, you’ve heard of herbal tea and other natural-based remedies to help you fall asleep. But what about lettuce water? Yes, you read that right. People are dropping lettuce in hot water and sipping it as a bedtime brew to help them fall asleep.

But this bedtime green juice may not be as sleep-inducing as it seems.

Here’s what registered dietitian Julia Zumpano, RD, LD, thinks about this trend that promises better sleep than counting sheep.

What is lettuce water?

The origins of this leafy water trend aren’t exactly known, but there are some facts and research about lettuce that people point to. The basic premise is that you put lettuce — either iceberg or romaine — in hot water as a way to create a sleepy “lettuce tea” to have before bed. Some people even add peppermint for an additional calming effect.

But how does lettuce connect with sleep? Some lettuce has a milky fluid, called lactucarium, in the base of its stems. Lactucarium is thought to have some sedative properties effects, although this hasn’t been proven through scientific study.

Lettuce is also rich in polyphenols, a class of plant-based compounds that have antioxidant properties and various health benefits but are not specifically related to sleep or calming.

Is there some science behind the trend?

First things first: You should know that the main research that has been done on lettuce and sleep has been in labs in nonhuman studies. So, you should take any evidence with a large grain of salt.

But here’s what the studies tell us. A 2020 research study in Turkey tested several different types of lettuce to see their possible sedative effects and found there wasn’t enough evidence to support lettuce as a sleep aid.

Another nonhuman study from 2017 used an extract from different types of lettuce to see how it affected sleep patterns. The study did find an increase in sleep duration from red romaine lettuce extract. But the use of a concentrated extract in a small study in the lab doesn’t mean it will translate to your use of lettuce water at home.

Benefits of lettuce

There aren’t any concrete health benefits to lettuce water and no hard evidence that it will help you sleep better — but there’s no harm in trying either. Plus, there’s nothing wrong with working more lettuce into your diet.

But Zumpano points out that you’re more likely to get the most benefits of lettuce by eating it with your meals instead of steeping it in hot water.

“You’re going to get all the nutrients in it that way,” she notes.

Lettuce is:

• Rich in antioxidants.
• High in polyphenols.
• A good source of water.
• Low in calories.

Remedies to help you sleep better

Chances are, if you’re searching online about lettuce water, you’re probably struggling to catch some quality ZZZs. While this particular trend is fairly harmless, Zumpano says to be wary of any quick-fix strategies that pop up on your social media feeds. 

“In this case, it’s completely harmless. But there are clinically proven ways to help you sleep that you can try instead,” she explains. “And you should try those before starting any trends.” 

Some things you can try for better sleep include:

• Adjust your diet. Making small and all-around healthy changes in your diet could help with your sleep, too. Try switching to whole grains, lean proteins and heart-healthy fats. Be mindful of how much you’re eating, not eating enough or eating too much can negatively affect your sleep.
• Drink chamomile tea. You can never go wrong with a hot cup of tea before bed (just make sure it isn’t green or black tea, which contains caffeine!) Zumpano recommends herbal teas like chamomile as a good option to add to your bedtime routine.
• Get enough magnesium. Eating magnesium-rich foods like nuts or fruit or taking a nightly supplement can help as well. “Magnesium has been shown to be very calming,” Zumpano clarifies.
• Practice good sleep hygiene. Make sure you have a wind-down routine. “Get into comfortable clothes, start dimming the lights an hour or two earlier, end your day with reading and avoid screens to help you calm you down,” she suggests.

If you’re struggling to get to sleep, there are plenty more options you can try, too. “If you do struggle with your sleep, contact your healthcare provider for help,” Zumpano advises. “Your sleep is important. Better rest leads to better health outcomes overall.”