Are you curious about how Ashwagandha might affect your sleep? This ancient herb, renowned for its health benefits, has become increasingly popular as more people seek natural remedies to enhance well-being.

Understanding its potential impact on sleep is crucial, especially if you're dealing with insomnia or looking to improve sleep quality.

In this guide, we’ll explore the effects of Ashwagandha on sleep, including optimal dosage, timing, and any side effects you should be aware of to help you make an informed decision about incorporating it into your nightly routine.

Key Takeaways

• Ashwagandha may help improve sleep quality by reducing stress and anxiety.
• The herb can shorten the time it takes to fall asleep and extend sleep duration.
• Consistent use for at least 8 weeks may yield the best results.
• Side effects can occur, so consult a healthcare provider before use.
• Ashwagandha should be taken cautiously, especially by certain individuals.

What is Ashwagandha?

Withania somnifera, the scientific name for ashwagandha, is a traditional medicinal herb that has grown in popularity due to its many health advantages. This evergreen shrub, native to India and Africa, has been a cornerstone of traditional medicine systems for thousands of years.

Origin and Traditional Use

You might be surprised to learn that ashwagandha has been used in India's Ayurvedic, Siddha, and Unani-Tibb systems of medicine for over 3,000 years.

Its name, derived from Sanskrit, means "smell of horse," alluding to its distinct scent and the notion that it imparts the strength and vitality of a horse. 

Traditionally, ashwagandha has been used as an adaptogen, helping the body adapt to stressful situations. It has also been employed to increase libido, improve sperm quality, stimulate growth in children, and calm the nerves.

Active Compounds

The power of ashwagandha lies in its rich phytochemical composition. The roots and leaves of this plant contain over 50 withanolides, 12 alkaloids, and other vital flavonoids.

Withanolides and steroidal lactones are considered critical markers of quality and therapeutic benefit. In animal studies, two significant withanolides – withaferin A and A – are particularly important and have shown rapid absorption.

These compounds, like withanolide D and withanolides, play a crucial role in the plant's pharmacological actions and properties.

Adaptogenic Properties

What sets ashwagandha apart is its classification as a "Rasayana" in Ayurveda, referring to a remedy that maintains optimal health, eases the effects of aging, and acts as a strengthening tonic. Its adaptogenic properties help your body resist physical and mental stress. 

Research has shown that ashwagandha extracts have GABA-like activity, which may explain its potential in treating disorders associated with GABA-ergic signaling dysfunction, such as anxiety and sleep disturbances.

These adaptogenic effects are likely due to the complex interaction of the many steroidal withanolides in the root. These help precondition your adaptive stress response and affect multiple mediators of your neuroendocrine-immune system.

How Ashwagandha Affects Sleep

Ashwagandha has shown promising effects on sleep, potentially offering relief for those struggling with sleep issues. Research has revealed several ways this ancient herb can improve your sleep experience. 

Impact on sleep onset

When consuming ashwagandha, falling asleep is facilitated. It may lessen sleep onset latency, or the amount of time it takes to go from being completely awake to asleep, according to studies. (1) This effect is particularly noticeable in adults diagnosed with insomnia.

The herb's ability to ease stress and promote relaxation may contribute to this quicker transition to sleep.

Influence on sleep quality

Ashwagandha can have a significant impact on your sleep quality. Research indicates that it can improve overall sleep efficiency, (2) meaning you spend more time sleeping while in bed.

You may experience less wake time after sleep onset and feel more mentally alert upon waking.These improvements in sleep quality have been observed in adults with and without insomnia. 

Effects on sleep duration

Taking ashwagandha may increase your total sleep time. (3) Studies have found that participants using ashwagandha supplements experienced more extended sleep periods than those taking a placebo.

This effect, combined with improved sleep onset and quality, can lead to a more restful and rejuvenating sleep experience.

Ashwagandha's sleep-promoting effects are believed to be linked to its impact on GABA receptors in the brain. (4) GABA is a neurotransmitter that helps calm the nervous system.

Additionally, ashwagandha's stress-reducing properties may indirectly contribute to better sleep by alleviating factors that often disrupt sleep patterns. 

Dosage and Timing for Sleep Benefits

When it comes to ashwagandha for sleep benefits, you have several options. The most common forms include powder, extract, and tea. For powder, a typical dose ranges from 1-2 grams daily, split into two doses. 

If you prefer extracts, standard dosages often fall between 225-600 mg daily, also divided. For liquid extracts, take 1-2 mL two to three times daily, equivalent to 600-1200 mg daily. 1-2 cups per day is generally recommended if you enjoy tea. 

The best time to take ashwagandha

The timing of ashwagandha intake can impact its effectiveness. While you can take it any time, finding a consistent schedule that works for you is best. If you experience stomach discomfort, taking it with food or at night might be more suitable. 

For sleep benefits, some people find it helpful to take ashwagandha in the evening, perhaps as a moon milk before bed. However, avoid taking it right before bedtime, as it might cause an energy boost in some individuals.

Duration for noticeable effects

Ashwagandha takes time to work its magic. While some people might experience immediate effects, most studies suggest that noticeable improvements in sleep quality occur after a few weeks of consistent use. 

For optimal results, aim to take ashwagandha for at least eight weeks. Research indicates that doses of 500-600 mg per day (5) for this duration can significantly reduce anxiety and improve sleep quality, especially in those with stress or insomnia.

Conclusion

Ashwagandha significantly influences sleep quality and duration, offering a natural solution to those grappling with sleep issues. Its ability to reduce stress, ease anxiety, and promote relaxation contributes to its effectiveness as a sleep aid. When used consistently and at the correct dosage, ashwagandha can help you fall asleep faster, sleep longer, and feel refreshed.

While ashwagandha shows promise in improving sleep, it's crucial to approach its use cautiously. Always consult with a healthcare professional before adding it to your routine, especially if you have pre-existing health conditions or are taking medications. By understanding the potential benefits and risks, you can decide whether ashwagandha is the right choice to enhance your sleep and overall well-being.

FAQs

Does ashwagandha induce sleepiness or boost energy?

Ashwagandha may lead to sleepiness and a reduction in breathing rate.

When is the best time to take Ashwagandha?

Ashwagandha can be taken whenever that suits you best, provided it's taken consistently daily. Taking it at night may be advantageous if you're using it to aid sleep or minimize side effects. However, morning doses might be preferable for enhancing cognitive functions.

Is it common for Ashwagandha to cause drowsiness?

Yes, ashwagandha can cause drowsiness in some people, along with potential stomach upset, diarrhea, and vomiting. In rare cases, it has also been linked to liver damage.

How quickly can Ashwagandha help you sleep?

The effects of ashwagandha on sleep vary from person to person. While some may notice improved sleep quality and relaxation within a few weeks of regular use, others might experience benefits more quickly.

Related studies

1. Title: Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study 
This randomized, double-blind, placebo-controlled study by D. Langade et al. that Ashwagandha root extract significantly reduced sleep onset latency in individuals with insomnia after 10 weeks of treatment. 

Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6827862/