Table of ContentsView AllTable of ContentsHow Kava WorksResearch on Kava and SleepPossible RisksAlternatives
Table of ContentsView All
View All
Table of Contents
How Kava Works
Research on Kava and Sleep
Possible Risks
Alternatives
This article takes a closer look at health claims about kava and explores the potential benefits and risks of this popular herbal remedy.
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Kava, also known as kava kava, is rich inkavalactones, chemicals that can have a sedative (sleep-inducing) effect. The scientific name of kava,Piper methysticum,even refers to this. “Piper” means “pepper” and “methystikos” means “intoxicating” in Greek.
RecapKava contains compounds called kavalactones that are thought to act on enzymes and receptors in the brain that regulate anxiety and stress. By reducing anxiety, people may be better able to sleep.
Recap
Kava contains compounds called kavalactones that are thought to act on enzymes and receptors in the brain that regulate anxiety and stress. By reducing anxiety, people may be better able to sleep.
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Few scientific studies have examined kava’s effectiveness as a sleep aid. Most were published before 2010 and had mixed results.
Evidence in Support of Kava
A 2005 animal study suggested that taking kava can help you fall asleep faster. Lab rats given an extract of kava took less time to fall asleep than untreated rats. What did not differ was the actual sleep time and the amount ofREM sleep(dream-state sleep) each group of rats had.
A small study published in 2004 reported that kava improved sleep in people with chronic anxiety. Of the 61 people in the trial, those given a kava extract for four weeks reported better sleep and well-being than those given aplacebo(sham drug).
A 2001 study reported similar improvements in people with stress-induced insomnia. Among the 24 adults given a daily 120-milligram dose of kava, most reported sleeping longer, falling asleep faster, and waking in a better mood. But there was no placebo (control) group in this study.
Evidence Against Kava
A 2005 study concluded that kava was not an effective treatment for insomnia. The trial, which involved 391 adults with anxiety and insomnia, explored whether kava orvalerian(another popular herbal remedy) improved sleep any better than an inactive placebo. At the end of the 28-day trial, neither herb showed any improvements over the placebo.
A 2015 review of studiesalso reported that kava (and other herbal remedies like valerian andchamomile) did nothing to improve sleep in people with insomnia. Based on a review of 14 trials involving 1,602 participants, none of the herbal sleep aids fared any better in promoting sleep than an inactive placebo.
RecapWhile several small studies have suggested that kava may help improve sleep in people with insomnia, a review of 14 clinical studies concluded that kava was no better in promoting sleep than an inactive placebo.
While several small studies have suggested that kava may help improve sleep in people with insomnia, a review of 14 clinical studies concluded that kava was no better in promoting sleep than an inactive placebo.
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There is no recommended dose of kava. As with all herbal remedies, kava carries potential risks. Common side effects include indigestion, headache, drowsiness, dizziness, and enlarged pupils.
There are also more serious concerns about kava. The National Institutes of Health currently advises against using it, because of a risk of liver damage. Even when taken for a short period of time at the advertised dose, kava can cause liver toxicity. The risk increases when kava is taken with alcohol or in people with pre-existing liver disease.
Early signs of liver problems include:
Kava can also interfere with blood clotting and should be avoided if you take blood thinners likewarfarin. Doing so may lead to easy bleeding or bruising. Kava should also be stopped a week before scheduled surgery or a dental procedure to avoid excessive bleeding.
RecapThe National Institutes of Health currently advises against the use of kava, citing concerns about liver damage.
The National Institutes of Health currently advises against the use of kava, citing concerns about liver damage.
Alternatives to Kava
Taking amelatonin supplementmay help overcome this, but studies show that the benefits vary from one person to the next. Also, the effects of melatonin tend to wane the longer you use it.
One longer-term solution is mind-body therapies like yoga,meditation, and guided imagery. These have all been shown to relieve stress when performed regularly.
You can take steps to improve your sleep hygiene. Sleep hygiene is a term used to describe daily practices that create the ideal environment for sleep, including:
How to Improve Your Sleep Habits
Summary
Studies are mixed as to whether kava actually helps with insomnia. In addition, there are risks associated with the use of kava, including reports that the herb can cause liver damage in some people.
There is no recommended dose of kava in any form.
A Word From Verywell
Due to the potential safety concerns, kava is not recommended for the treatment of insomnia or any other health condition. If you have trouble sleeping and are considering using kava, talk with your healthcare provider first to understand the benefits and risks. Your provider may be able to suggest other options.
In the end, it’s important to remember that just because a remedy is “natural” doesn’t mean that it is safe.
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11 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Tzeng YM, Lee MJ.Neuroprotective properties of kavalactones.Neural Regen Res. 2015;10(6):875–7. doi:10.4103/1673-5374.158335Shinomiya K, Inoue T, Utsu Y, et al.Effects of kava-kava extract on the sleep-wake cycle in sleep-disturbed rats.Psychopharmacology (Berl). 2005;180(3):564-9. doi:10.1007/s00213-005-2196-4Lehrl S.Clinical efficacy of kava extract WS 1490 in sleep disturbances associated with anxiety disorders. Results of a multicenter, randomized, placebo-controlled, double-blind clinical trial.J Affect Disord. 2004;78(2):101-10. doi:10.1016/s0165-0327(02)00238-0Wheatley D.Kava and valerian in the treatment of stress-induced insomnia.Phytother Res. 2001;15(6):549-51. doi:10.1002/ptr.840Jacobs BP, Bent S, Tice JA, Blackwell T, Cummings SR.An internet-based randomized, placebo-controlled trial of kava and valerian for anxiety and insomnia.Medicine. 2005;84(4):197-207. doi:10.1097/01.md.0000172299.72364.95Leach MJ, Page AT.Herbal medicine for insomnia: a systematic review and meta-analysis.Sleep Med Rev. 2015;24:1-12. doi:10.1016/j.smrv.2014.12.003National Institute of Diabetes and Digestive and Kidney Diseases.Kava kava. In:LiverTox [Internet].Hirotsu C, Tufik S, Andersen ML.Interactions between sleep, stress, and metabolism: from physiological to pathological conditions.Sleep Sci.2015;8(3):143–52. doi:10.1016/j.slsci.2015.09.002Costello RB, Lentino CV, Boyd CC, et al.The effectiveness of melatonin for promoting healthy sleep: a rapid evidence assessment of the literature.Nutr J. 2014;13:106. doi:10.1186/1475-2891-13-106Wang X, Li P, Pan C, Dai L, Wu Y, Deng Y.The effect of mind-body therapies on insomnia: a systematic review and meta-analysis.Evid Based Complement Alternat Med.2019;2019:9359807. doi:10.1155/2019/9359807Youngstedt SD, Ito W, Passos GS, Santana MG, Youngstedt JM.Testing the sleep hygiene recommendation against nighttime exercise.Sleep Breath. 2021;25(1). doi:10.1007/s11325-020-02284-x
11 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Tzeng YM, Lee MJ.Neuroprotective properties of kavalactones.Neural Regen Res. 2015;10(6):875–7. doi:10.4103/1673-5374.158335Shinomiya K, Inoue T, Utsu Y, et al.Effects of kava-kava extract on the sleep-wake cycle in sleep-disturbed rats.Psychopharmacology (Berl). 2005;180(3):564-9. doi:10.1007/s00213-005-2196-4Lehrl S.Clinical efficacy of kava extract WS 1490 in sleep disturbances associated with anxiety disorders. Results of a multicenter, randomized, placebo-controlled, double-blind clinical trial.J Affect Disord. 2004;78(2):101-10. doi:10.1016/s0165-0327(02)00238-0Wheatley D.Kava and valerian in the treatment of stress-induced insomnia.Phytother Res. 2001;15(6):549-51. doi:10.1002/ptr.840Jacobs BP, Bent S, Tice JA, Blackwell T, Cummings SR.An internet-based randomized, placebo-controlled trial of kava and valerian for anxiety and insomnia.Medicine. 2005;84(4):197-207. doi:10.1097/01.md.0000172299.72364.95Leach MJ, Page AT.Herbal medicine for insomnia: a systematic review and meta-analysis.Sleep Med Rev. 2015;24:1-12. doi:10.1016/j.smrv.2014.12.003National Institute of Diabetes and Digestive and Kidney Diseases.Kava kava. In:LiverTox [Internet].Hirotsu C, Tufik S, Andersen ML.Interactions between sleep, stress, and metabolism: from physiological to pathological conditions.Sleep Sci.2015;8(3):143–52. doi:10.1016/j.slsci.2015.09.002Costello RB, Lentino CV, Boyd CC, et al.The effectiveness of melatonin for promoting healthy sleep: a rapid evidence assessment of the literature.Nutr J. 2014;13:106. doi:10.1186/1475-2891-13-106Wang X, Li P, Pan C, Dai L, Wu Y, Deng Y.The effect of mind-body therapies on insomnia: a systematic review and meta-analysis.Evid Based Complement Alternat Med.2019;2019:9359807. doi:10.1155/2019/9359807Youngstedt SD, Ito W, Passos GS, Santana MG, Youngstedt JM.Testing the sleep hygiene recommendation against nighttime exercise.Sleep Breath. 2021;25(1). doi:10.1007/s11325-020-02284-x
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Tzeng YM, Lee MJ.Neuroprotective properties of kavalactones.Neural Regen Res. 2015;10(6):875–7. doi:10.4103/1673-5374.158335Shinomiya K, Inoue T, Utsu Y, et al.Effects of kava-kava extract on the sleep-wake cycle in sleep-disturbed rats.Psychopharmacology (Berl). 2005;180(3):564-9. doi:10.1007/s00213-005-2196-4Lehrl S.Clinical efficacy of kava extract WS 1490 in sleep disturbances associated with anxiety disorders. Results of a multicenter, randomized, placebo-controlled, double-blind clinical trial.J Affect Disord. 2004;78(2):101-10. doi:10.1016/s0165-0327(02)00238-0Wheatley D.Kava and valerian in the treatment of stress-induced insomnia.Phytother Res. 2001;15(6):549-51. doi:10.1002/ptr.840Jacobs BP, Bent S, Tice JA, Blackwell T, Cummings SR.An internet-based randomized, placebo-controlled trial of kava and valerian for anxiety and insomnia.Medicine. 2005;84(4):197-207. doi:10.1097/01.md.0000172299.72364.95Leach MJ, Page AT.Herbal medicine for insomnia: a systematic review and meta-analysis.Sleep Med Rev. 2015;24:1-12. doi:10.1016/j.smrv.2014.12.003National Institute of Diabetes and Digestive and Kidney Diseases.Kava kava. In:LiverTox [Internet].Hirotsu C, Tufik S, Andersen ML.Interactions between sleep, stress, and metabolism: from physiological to pathological conditions.Sleep Sci.2015;8(3):143–52. doi:10.1016/j.slsci.2015.09.002Costello RB, Lentino CV, Boyd CC, et al.The effectiveness of melatonin for promoting healthy sleep: a rapid evidence assessment of the literature.Nutr J. 2014;13:106. doi:10.1186/1475-2891-13-106Wang X, Li P, Pan C, Dai L, Wu Y, Deng Y.The effect of mind-body therapies on insomnia: a systematic review and meta-analysis.Evid Based Complement Alternat Med.2019;2019:9359807. doi:10.1155/2019/9359807Youngstedt SD, Ito W, Passos GS, Santana MG, Youngstedt JM.Testing the sleep hygiene recommendation against nighttime exercise.Sleep Breath. 2021;25(1). doi:10.1007/s11325-020-02284-x
Tzeng YM, Lee MJ.Neuroprotective properties of kavalactones.Neural Regen Res. 2015;10(6):875–7. doi:10.4103/1673-5374.158335
Shinomiya K, Inoue T, Utsu Y, et al.Effects of kava-kava extract on the sleep-wake cycle in sleep-disturbed rats.Psychopharmacology (Berl). 2005;180(3):564-9. doi:10.1007/s00213-005-2196-4
Lehrl S.Clinical efficacy of kava extract WS 1490 in sleep disturbances associated with anxiety disorders. Results of a multicenter, randomized, placebo-controlled, double-blind clinical trial.J Affect Disord. 2004;78(2):101-10. doi:10.1016/s0165-0327(02)00238-0
Wheatley D.Kava and valerian in the treatment of stress-induced insomnia.Phytother Res. 2001;15(6):549-51. doi:10.1002/ptr.840
Jacobs BP, Bent S, Tice JA, Blackwell T, Cummings SR.An internet-based randomized, placebo-controlled trial of kava and valerian for anxiety and insomnia.Medicine. 2005;84(4):197-207. doi:10.1097/01.md.0000172299.72364.95
Leach MJ, Page AT.Herbal medicine for insomnia: a systematic review and meta-analysis.Sleep Med Rev. 2015;24:1-12. doi:10.1016/j.smrv.2014.12.003
National Institute of Diabetes and Digestive and Kidney Diseases.Kava kava. In:LiverTox [Internet].
Hirotsu C, Tufik S, Andersen ML.Interactions between sleep, stress, and metabolism: from physiological to pathological conditions.Sleep Sci.2015;8(3):143–52. doi:10.1016/j.slsci.2015.09.002
Costello RB, Lentino CV, Boyd CC, et al.The effectiveness of melatonin for promoting healthy sleep: a rapid evidence assessment of the literature.Nutr J. 2014;13:106. doi:10.1186/1475-2891-13-106
Wang X, Li P, Pan C, Dai L, Wu Y, Deng Y.The effect of mind-body therapies on insomnia: a systematic review and meta-analysis.Evid Based Complement Alternat Med.2019;2019:9359807. doi:10.1155/2019/9359807
Youngstedt SD, Ito W, Passos GS, Santana MG, Youngstedt JM.Testing the sleep hygiene recommendation against nighttime exercise.Sleep Breath. 2021;25(1). doi:10.1007/s11325-020-02284-x
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