Ashwagandha for Sleep Improvement: A Natural Way to Rest Better
It’s important for your physical and mental health to get a good night’s sleep.
Unfortunately, stress, anxiety, and the strains of typical daily living conspire to keep restful sleep unattainable.
An old Ayurvedic herb is currently being touted as a natural sleep remedy: Ashwagandha.
It’s a powerful adaptogen that is able to help you relax, reduce stress, and support deeper, more restorative sleep.
If you’re getting ready for bed, this article is going to give you some insight into how ashwagandha works, the benefits it brings for sleep, and the best ways to use it.
Ashwagandha and How Does it Work?
Withania somnifera (scientifically known as Ashwagandha) has been in use in Ayurvedic medicine for centuries.
An adaptogen, that is, it helps your body adapt to stress by calming hormones and increasing resilience, it is known.
The herb contains bioactive compounds called withanolides that are thought to have stress-reducing and anti-inflammatory properties.
Mild stress can be good for you, but too much stress is just that — stressful.
That is why the most common way to use ashwagandha to improve sleep is by regulating cortisol, the stress hormone, which can negatively affect your natural sleep cycle (1).
Ashwagandha calms the nervous system and attenuates the physiological effects of stress to allow the perfect space for restful sleep.
Ashwagandha for Sleep Improvement Benefits
Reduces Stress and Anxiety
Of all the barriers that can prevent good sleep, stress and anxiety are the biggest two.
You can also use ashwagandha because it lowers cortisol levels, which means you'll feel more relaxed at night.
It reduces the mental and physical stress pressures that can affect the chances of falling asleep.
Another study claims that ashwagandha can also help symptoms of generalized anxiety disorder, therefore adding to the kind of ashwagandha that can help with sleep (2).
Supports Relaxation
Ashwagandha has a natural calming effect on the body, helping to ease the body into winter.
It affects the neurotransmitter GABA, which has a big job in calming the brain and getting your body ready for sleep.
Not only will this help you fall asleep faster, but it will also ensure you sleep better.
It Will Promote Deep and Restorative Sleep
Physical recovery and mental clarity are solely and utterly dependent on restorative sleep.
The possibility exists that Ashwagandha can lengthen and deepen a non-REM sleep stage, the deepest form of restorative sleep (3).
Several studies have demonstrated that ashwagandha may produce improvements in both overall and total sleep time, as well as quality of sleep.
Ashwagandha for Sleep Improvement: How?
Best Time to Take Ashwagandha
It is best taken in the evening for sleep benefits.
When taken 1–2 hours before bed, it will take effect at just the right time.
If stress throws your sleep out of whack for the day, you split your dosage, taking a smaller dose in the morning and a larger one at night.
Recommended Dosages
The optimal dosage of ashwagandha depends on the form that you take.
Most studies suggest taking 300–600 mg of ashwagandha extract per day to improve sleep (4).
If you’re using powdered ashwagandha, you might take 1–2 teaspoons to get comparable effects.
This means that you should always start with a lower dose and see how your body will react.
Selecting the correct Ashwagandha Supplement
However, not all of these ashwagandha products are the same.
Try to find supplements that have been certified organic, contain little or no fillers, and have standardized to have a high withanolides content.
KSM 66 and Sensoril are the two patented ashwagandha extracts that are known for their potency and quality.
The product is also third-party tested to ensure it is safe and free from contaminants such as pesticides or heavy metals.
Does the Ashwagandha have any side effects?
For most people, it's safe to use from an ashwagandha dosage viewpoint, and those recommended doses are generally fairly safe.
However, some people may experience mild side effects, including drowsiness, upset stomach, or headaches.
Before using ashwagandha, see your doctor if you are pregnant, nursing, or have a medical condition.
It’s not advised to take ashwagandha if you’re taking medications for thyroid disorders or anxiety, as it can interact with certain medications, depending on what they are.
How Quickly Does Ashwagandha Work for Sleep?
It’s not an instant fix, but if taken consistently, you’ll probably start to see results within two to four weeks.
It takes the herb time to build up in your system and regulate cortisol levels properly.
Dosage, your body’s response to the supplement, how much you take in, and life in general all play into how quickly you will see results.
But it will work better if you stick to a regular schedule and keep good sleep habits.
Ashwagandha vs. Other Sleep Aids
Ashwagandha vs. Melatonin
Short-term use — jet lag or individual insomnia — of melatonin is used to regulate your sleep-wake cycle.
While melatonin doesn’t deal with the reasons that stress and anxiety often disturb sleep, they do (5).
In contrast, ashwagandha supplements overcome stress and promote relaxation, thus providing comprehensive support over a period of time.
Traditional Medications vs. Ashwagandha
That’s also great news, as prescription sleep aids have some nasty side effects and are habit-forming.
Instead of trying to work against your body’s natural rhythms to make you sleep, it actually generally works with your body’s natural rhythms against you.
And because it’s safer and a more sustainable option to use for the long term, ashwagandha is this.
Final Thoughts
The good thing about ashwagandha is that it can naturally help to make you sleep better by dealing with the underlying factors of bad rest.
As a beneficial tool for maintaining better health and well-being, it helps reduce stress, promote relaxation, and promote restorative sleep.
Ready for Ashwagandha's benefits? Choose a high-quality supplement and take it nightly.
If you have an unmanaged health condition or are on medications, it is best to always consult with a healthcare professional before you start a new supplement.
Ashwagandha may be the key to better sleep … it’s within your reach.
🛌 Sleep better, stress less—start your Ashwagandha journey now! 🛌
FAQs
Does it make you sleepy? Is Ashwagandha the dream solution?
Ashwagandha does indeed help improve sleep; stress relief and relaxation are two of the useful effects of it.
So, how long does it take for Ashwagandha to work to aid sleep?
Most are seeing results in 2–4 weeks and, depending on how long they’ve been using the supplement consistently.
Is it safe to take ashwagandha with other sleep aids?
It’s usually safe but talk to your doctor before taking it with other supplements or medication.
At what dosage do I take ashwagandha for sleep?
For the best result, take ashwagandha 1–2 hours before bed.
Can ashwagandha for sleep side effects?
Rare but possible side effects include mild drowsiness or even bouts of digestive discomfort.
Related Studies
1. Title: Effects of Ashwagandha on Stress and Sleep: A Systematic Review and Meta-Analysis
This systematic review found that ashwagandha significantly reduces stress and anxiety levels while improving sleep quality, particularly at doses of 600 mg/day over at least 8 weeks.
Link: https://pubmed.ncbi.nlm.nih.gov/31517876/
2. Title: Efficacy of Ashwagandha in Reducing Anxiety Symptoms
A clinical trial demonstrated that ashwagandha significantly reduced anxiety symptoms in adults with self-reported high stress, showing a notable decrease in cortisol levels compared to placebo.
Link: https://pubmed.ncbi.nlm.nih.gov/31517876/
3. Title: The Effects of Ashwagandha on Sleep Quality and Non-REM Sleep
Research indicated that ashwagandha supplementation improved sleep quality and increased non-REM sleep duration among participants suffering from insomnia.
Link: https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
4. Title: Dosage Recommendations for Ashwagandha in Sleep Improvement
A review of studies suggests that dosages between 300 mg to 600 mg of ashwagandha extract are effective for enhancing sleep quality in individuals with insomnia.
Link: https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
5. Title: Comparative Efficacy of Ashwagandha and Prescription Sleep Aids
This study compares the efficacy and safety of ashwagandha with traditional prescription sleep aids, highlighting ashwagandha's favorable safety profile and effectiveness in improving sleep.
Link: https://www.medicalnewstoday.com/articles/how-accurate-are-the-claims-about-ashwagandhas-benefits
