Rafuma Leaf Extract for Sleep: What You Need to Know

Rafuma leaf extract is a natural sleep aid that's gaining attention for its ability to improve sleep quality without causing next-day drowsiness. Also known as Apocynum venetum leaf or Venetron®, this plant extract has been used in traditional medicine for centuries and is now backed by modern research. It's also one of the key ingredients we chose for Sip2Sleep®, our flagship sleep aid.

If you're looking for a gentler alternative to melatonin supplements or sleeping pills, here's what you should know about rafuma leaf extract and how it works.

What is rafuma leaf extract?

Rafuma comes from the Apocynum venetum plant, a shrub native to Asia. For centuries, people in China and Japan have brewed its dried leaves into herbal teas to promote relaxation, support healthy blood pressure, and ease sleep troubles. In traditional Chinese medicine, it's called Luobuma, while Japanese herbalists know it as Rafuma.

Today, the active compounds from rafuma leaves are concentrated into a standardized extract called Venetron®. This extract contains flavonoids like hyperoside and isoquercitrin, which are responsible for the plant's calming effects.

The standardized form allows for consistent dosing and has made it possible for researchers to study rafuma's effects in clinical trials.

How does Rafuma leaf extract help with sleep?

Rafuma works differently from many other sleep aids. Instead of causing drowsiness directly, it supports your body's natural sleep-wake cycle in several ways.

Serotonin support 

Rafuma helps maintain healthy levels of serotonin, a brain chemical that regulates mood and helps produce melatonin. Research suggests rafuma slows the breakdown of serotonin, giving your body more building blocks for natural melatonin production.

GABA receptor interaction 

The extract interacts with brain receptors that promote calm feelings. These are the same receptors that anti-anxiety medications target. This helps reduce mental tension and makes it easier to fall asleep naturally.

Improved deep sleep 

Sleep studies using brain wave monitoring show that people taking rafuma leaf extract spend more time in deep sleep stages. In one study, participants had a 7.6% increase in deep sleep time when taking rafuma extract [1]. Deep sleep is the most important stage for physical recovery and memory processing.

Low interaction risk 

Unlike some herbal supplements, rafuma doesn't interfere with liver enzymes that process medications. This reduces the risk of drug interactions compared to herbs like St. John's wort, which can affect how other medications work in your body.

Research on the Rafuma leaf and sleep quality

The research shows promising results for sleep quality. Studies indicate rafuma leaf can help you fall asleep faster and sleep more deeply, without next-day grogginess.

Multiple studies have tested rafuma leaf effects on sleep with promising results:

• In one clinical trial, participants took 50 mg of rafuma extract before bed. Brain wave monitoring showed they spent significantly more time in deep sleep compared to those taking a placebo [2].

• An 8-week study in people with mild depression found encouraging results. About half of the participants taking rafuma had major improvements in their mood. Six out of ten people achieved normal mood scores.

• Another study combined rafuma with GABA. Participants fell asleep faster and had longer periods of deep sleep than when using either ingredient alone [3].

Safety studies have tested doses up to 150 mg daily (three times the typical amount) without finding serious side effects. In one safety study, people took this higher dose for 4 weeks with no health concerns. This suggests Rafuma has a wide safety margin.

Real-world use in products like Sip2Sleep®, which combines rafuma with Montmorency tart cherry, shows similar benefits. Users report falling asleep more easily and waking up more refreshed.

NOTE: Rafuma extract (Venetron®) has been studied in the U.S., Japan, and Canada and shown to help reduce stress, support serotonin levels, and improve sleep quality, all without grogginess or interaction concerns.

Rafuma for stress and mood

Beyond sleep, rafuma may help you feel calmer and more balanced during stressful times.

• Stress reduction: A six-week study found that people taking 50 mg of rafuma daily felt less overwhelmed and more emotionally balanced compared to those taking a placebo [4].

• Hormonal support: Rafuma may help with PMS symptoms. In a 2023 double-blind study, women taking rafuma extract daily for one full menstrual cycle had less irritability and mood swings during their periods. These improvements were especially notable in mood-related symptoms, suggesting rafuma can offer gentle support during hormonal changes.

• Mental clarity: Unlike sleeping pills, rafuma appears to support mental clarity. Study participants performed better on attention tasks while taking rafuma [5]. This suggests it promotes relaxation without slowing down your mind.

Rafuma leaf vs Melatonin

Rafuma and melatonin work through different mechanisms.

Melatonin is a hormone that directly signals your body when it's time to sleep. Melatonin supplements can help with falling asleep but may cause next-day grogginess in some people. Long-term use might also affect your body's natural melatonin production and dependency.

Rafuma Leaf doesn't add hormones to your system. Instead, it supports the production of serotonin, which your body uses to make its own melatonin. This method may be gentler for long-term use and better tolerated by people sensitive to melatonin supplements or sleeping pills.

Also Read: What Happens to Your Body When You Take Melatonin Every Night

Safety and side effects

Rafuma Leaf has a strong safety record in clinical studies. Most people tolerate it well with no side effects.

• No dependency issues. Rafuma doesn't cause habit formation or withdrawal symptoms when you stop taking it. This is different from some prescription sleep meds and OTC sleep aids.

• No morning grogginess. Clinical trials report minimal next-day effects. People maintain normal energy and focus during the day.

• Wide safety margin. Studies testing doses up to three times the normal amount found no serious adverse effects. Research shows Rafuma's safety margin is over 70 times higher than the standard 50 mg dose. This means it would take an extremely large amount to cause harm.

• Good tolerance across age groups. Research has included adults of various ages without major safety concerns.

However, pregnant or nursing women and people taking prescription antidepressants should consult their healthcare provider before using rafuma leaf supplements.

Who might benefit from Rafuma leaf extract

Rafuma may be particularly helpful if you experience bedtime anxiety, wake up frequently during the night, or have stress-related sleep problems.

It might be a good option if you:

• Are sensitive to melatonin or prefer to avoid it

• Want a plant-based sleep aid

• Need something gentle enough for regular use

• Want to address both stress and sleep issues

Most research suggests taking rafuma leaf consistently for 2 to 4 weeks for best results. The effects tend to be subtle initially but may become more noticeable with continued use.

Also Read: Here’s What Makes Sip2Sleep® More Effective Than Pills and Powders

Why Rafuma leaf is in Sip2Sleep®

We chose rafuma as a key ingredient in Sip2Sleep® because of its gentle, science-backed approach to natural sleep aid. When combined with Montmorency tart cherry (a natural source of melatonin), rafuma leaf extract helps support both serotonin and melatonin pathways.

This combination works with your body's internal clock rather than overriding it, potentially leading to more restorative sleep and better next-day energy.

The research on rafuma leaf safety and effectiveness makes Sip2Sleep® an ideal choice to add to your bedtime routine. People can use it long-term without concerns about dependency or morning grogginess.

Disclaimer: This information is for educational purposes only and is not medical advice. Consult your healthcare provider before starting any new supplement, especially if you take medications or have health conditions.

References: 

1. Yamatsu A, Yamashita Y, Maru I, Yang J, Tatsuzaki J, Kim M. The Improvement of Sleep by Oral Intake of GABA and Apocynum venetum Leaf Extract. J Nutr Sci Vitaminol (Tokyo). 2015;61(2):182-7. doi: 10.3177/jnsv.61.182. PMID: 26052150.

2. Yamatsu A, Yamashita Y, Maru I, Yang J, Tatsuzaki J, Kim M. The Improvement of Sleep by Oral Intake of GABA and Apocynum venetum Leaf Extract. J Nutr Sci Vitaminol (Tokyo). 2015;61(2):182-7. doi: 10.3177/jnsv.61.182. PMID: 26052150.

3. Yamatsu A, Yamashita Y, Maru I, Yang J, Tatsuzaki J, Kim M. The Improvement of Sleep by Oral Intake of GABA and Apocynum venetum Leaf Extract. J Nutr Sci Vitaminol (Tokyo). 2015;61(2):182-7. doi: 10.3177/jnsv.61.182. PMID: 26052150.

4. White, K.P.; Hewlings, S.; Bryant, C.; Moseley, M.; D’Adamo, C.R.; Colwell, C.S.; Chen, J.; Pauli, E.K. A Randomized, Placebo-Controlled, Double-Blind Trial to Assess the Effects of Apocynum venetum L. (A. venetum) Venetron® on Sleep and Stress in Those Expressing Feelings of Anxiety. Int. J. Transl. Med. 2025, 5, 23. https://doi.org/10.3390/ijtm5020023

5. 【2018】Asami Nakata 1, Shin-ichiro Yamashita 2, Naoko Suzuki 2, Tingfu Liang 1, Tomoko Kuniyoshi 1, Jinwei Yang 1, Tsuyoshi Takara 3. 1 Tokiwa Phytochemical Co., Ltd. 2 ORTHOMEDICO Inc. 3 Medical Corporation Seishinkai, Takara Clinic. Japanese Pharmacology & Therapeutics, 46(1), 117-125 (2018)