It’s a potent herb used in traditional Ayurvedic medicine for centuries.
It is well-known for its adaptogenic qualities, which support the body's ability to maintain equilibrium and adjust to stress.
In recent years, ashwagandha has become popular as a sleep aid, taken before bed.
If you’re looking for a natural way to improve your sleep, ashwagandha might be your answer.
This article will discuss how ashwagandha can help you sleep better, its benefits, and how to incorporate it into your nightly routine.
What is Ashwagandha?
Withania somnifera, or ashwagandha, is an ancient medicinal herb.
For over 3,000 years, Ayurveda has used it to promote overall health and well-being.
This herb is an adaptogen that helps the body cope with stress.
It was traditionally used to increase energy, reduce inflammation, and support the immune system.
But ashwagandha is now well known for its ability to help with sleep and anxiety.
What Does Ashwagandha Do for Sleep?
One of the many ways ashwagandha helps with sleep is by lowering cortisol levels.
When we are under stress, the body releases the stress hormone cortisol, and elevated cortisol levels might interfere with our ability to sleep.
Ashwagandha promotes a more relaxed state, which helps lower cortisol levels and allows you to fall asleep more easily (1).
Ashwagandha has anxiolytic effects, which is to say it can help reduce anxiety, a common cause of insomnia (2).
Ashwagandha has been shown to improve the quality and duration of sleep (3).
According to a study published in the journal Cureus, ashwagandha users reported much better sleep quality than a placebo group.
That makes it a good choice for those with stress-related sleep problems.
Benefits of Taking Ashwagandha Before Bed
Ashwagandha before bed can help you get a better night’s sleep.
Improves sleep quality: Ashwagandha helps enhance overall sleep quality, leading to more restful nights.Reduces nighttime awakenings: It promotes deeper, uninterrupted sleep by minimizing awakenings during the night.
Helps you relax after a long day: Ashwagandha supports relaxation and stress relief, making it easier to unwind before bed.
Shortens time to fall asleep: It can reduce the amount of time it takes to fall asleep, especially for those with insomnia.
Manages stress and anxiety: By lowering cortisol levels, ashwagandha helps manage stress and anxiety, both of which can interfere with sleep.
Balances circadian rhythm: Ashwagandha supports a healthy sleep-wake cycle, which is especially beneficial for people with disrupted sleep patterns due to stress or irregular schedules.
The Best Way To Take Ashwagandha Before Bed And Get The Best Results
But if you’re thinking about taking ashwagandha before bed, you need to learn how to take it properly.
The usual dosage for improving sleep is 300 to 500 milligrams of ashwagandha extract.
This dose can be taken 30 to 60 minutes before bed to help relax you and prepare your body for sleep.
Ashwagandha comes in capsule, powder, and tea form.
The most convenient are capsules which provide an exact dosage and are easy to take.
However, some people like to take ashwagandha powder and mix it into warm milk or tea as a calming bedtime drink.
If you choose powder, take about one teaspoon (roughly 300 mg) before bed.
Use it for the best results, and be consistent.
To get full benefits from ashwagandha, take it every night so your body can adapt to it.
To ensure you’re getting the best results, it's essential to choose high-quality, natural supplements that support your daily health, which are crafted to enhance overall wellness and vitality.
Ashwagandha vs. Other Natural Sleep Aids
Ashwagandha is a powerful sleep aid but is not the only natural remedy.
Other commonly used sleep aids are melatonin, valerian root, and chamomile.
How does Ashwagandha stack up against these other options?
Melatonin is a hormone that controls the sleep-wake cycle.
It is used often to assist with sleep disorders, such as jet lag or shift work.
However, melatonin is a short-term solution, and long-term use can diminish effectiveness.
While Ashwagandha works at a deeper level with stress and anxiety, it is a more sustainable long-term option (4).
Herbal remedies like sleep are known for calming, one of whiche is valerian root.
While valerian can make you dizzy the next day, ashwagandha is less likely to.
Tea form containing chamomile is used to promote relaxation and help with insomnia.
Chamomile is a gentle and safe option, but its effects are usually milder than those of ashwagandha.
In the end, ashwagandha addresses sleep from a more holistic perspective by treating not only physical sleep disturbances but also the mental issues associated with them.
Side Effects and Precautions to Be Considered
Ashwagandha is believed to be mostly safe for most people and does not usually cause any serious side effects, but can cause some reactions (5).
Side effects may include upset stomach or diarrhea, which are common.
The side effects of ashwagandha are usually mild and can be reduced by taking ashwagandha with food.
High-quality ashwagandha supplements sourced from reputable sources are also important to use, as they help ensure purity and potency.
Some people should not take ashwagandha, including pregnant or breastfeeding women and people with autoimmune conditions.
If you are taking medication or have a condition, it is always best to consult a doctor before introducing ashwagandha into your regimen.
Final Thoughts
If stress or anxiety keeps you awake at night, then Ashwagandha is a natural, effective way to help improve your sleep.
Ashwagandha can support your circadian rhythm, help you fall asleep faster, and help you enjoy deeper, more restful sleep by lowering cortisol levels and promoting relaxation.
If you’re looking for a natural sleep aid alternative to traditional sleep aids, ashwagandha may be worth trying.
It has minimal side effects, long-term benefits, and a holistic approach to better sleep.
FAQs
Can I take Ashwagandha before bed?
Yes, ashwagandha before bed can improve sleep quality, reduce stress, and make it easier to fall asleep.
Can ashwagandha make me sleepy?
Ashwagandha doesn’t directly make you drowsy, but it helps you relax and reduces your anxiety, which may help you get to sleep more easily.
How fast does Ashwagandha work for sleep?
Like many herbs, it may take a few days to weeks to begin to see differences in sleep with individual factors and dosage.
Ashwagandha or melatonin, which is safer?
Both are considered safe when used appropriately, but ashwagandha may be a better long-term solution for stress and natural sleep improvement.
How much ashwagandha should you take before bed?
The commonly recommended dosage of ashwagandha extract for improving sleep is 300-500 mg, taken 30-60 minutes before bed.
Related Studies
1. Title: A Prospective, Randomized Double-Blind, Placebo-Controlled Study of the Efficacy of Ashwagandha on Stress and Serum Cortisol Levels
This study demonstrated that participants taking high-concentration ashwagandha root extract experienced a significant reduction in serum cortisol levels and improved stress assessment scores compared to the placebo group.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC3573577/
2. Title: Efficacy of Ashwagandha for Anxiety and Stress Management: A Systematic Review
The review concluded that ashwagandha significantly reduces anxiety levels, with evidence showing its efficacy in improving overall mental well-being and reducing anxiety-related insomnia.
Link: https://www.rupahealth.com/post/ashwagandha-benefits
3. Title: Effects of Ashwagandha on Sleep Quality in Adults: A Randomized, Double-Blind, Placebo-Controlled Trial
This trial found that participants taking ashwagandha showed greater improvements in sleep quality and efficiency compared to those receiving a placebo, as measured by validated scales and actigraphy.
Link: https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
4. Title: Comparative Efficacy of Ashwagandha and Melatonin on Sleep Quality in Adults: A Randomized Controlled Trial
This study compared the effects of ashwagandha and melatonin on sleep quality, finding that both supplements improved sleep but ashwagandha had a more pronounced effect on stress reduction.
Link: https://www.rupahealth.com/post/ashwagandha-benefits
5. Title: Safety Profile of Ashwagandha: A Review of Clinical Studies
This review assessed the safety of ashwagandha across multiple studies, concluding that it is generally well-tolerated with mild side effects reported, comparable to placebo.
Link: https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
