Saffron is a traditional evening drink in Persia, Afghanistan, and Kashmir. A small number of preliminary trials have studied saffron extract and self-reported sleep quality, with mixed results. Whether or not the studies replicate, a warm, low-caffeine cup at the end of the day is a centuries-old ritual worth keeping.
The evening ritual
A pinch of saffron, a few green cardamom pods, hot water, and a small piece of rock sugar. Many Afghan households end the day this way.
What studies exist
A few small trials (≈ 60 participants, 28-day length) have studied 30 mg/day of standardized saffron extract for self-reported sleep onset and quality. The signal is small and preliminary.
Why this is not a sleep prescription
Sleep issues have many causes. If you have insomnia, see a doctor. Don't replace medication with a cup of tea.