It’s a powerful herb that’s been a staple in traditional Ayurvedic medicine for centuries.
The most well-known benefit of ashwagandha is its adaptogenic qualities, which help your body maintain equilibrium and cope with stress more effectively.
In recent years, studies have found that ashwagandha has become especially popular as a natural sleep aid, often taken at night.
If you're seeking a natural remedy to get better rest, ashwagandha might be exactly what you need, especially when considering the best time to take ashwagandha.
This article breaks down how ashwagandha supports better sleep, what benefits it offers, and how to easily work it into your bedtime routine, including the dosage of ashwagandha for sleep.
What is Ashwagandha?
Withania somnifera, more commonly known as ashwagandha, is a time-tested medicinal herb that has been shown to enhance sleep.
Used for over 3,000 years in Ayurveda, it’s prized for its ability to boost health and vitality, which can also enhance sleep.
Since ashwagandha is an adaptogen, research suggests that ashwagandha improves your body's ability to adjust to stress, making it best to take ashwagandha at night for optimal results.
Traditionally, it was used to increase energy, reduce inflammation, and strengthen the immune system, but its effect of withania somnifera on sleep is also noteworthy.
Today, it's also widely recognized for its calming effects—especially when it comes to sleep and anxiety.
What Does Ashwagandha Do for Sleep?
One of the key ways ashwagandha promotes better sleep is by lowering cortisol levels—the hormone your body releases during stress.
When cortisol is elevated, falling and staying asleep becomes more difficult, which can affect sleep efficiency and may lead to sleep apnea.
Ashwagandha helps shift your body into a calmer, more relaxed state by easing stress and reducing cortisol, making it easier to drift off to sleep.
It also has natural anti-anxiety (anxiolytic) properties that help calm your mind—something especially helpful if poor sleep due to anxiety is keeping you awake.
Studies show that ashwagandha doesn’t just help you fall asleep—it can also improve how long and how well you sleep, leading to an overall improvement in sleep quality (1).
In one study published in a journal, ashwagandha was shown to significantly improve sleep efficiency.
Cureus, a platform that often discusses the efficacy and safety of ashwagandha, provides valuable insights into herbal remedies and the safety of ashwagandha root extract.
In one study, participants who took ashwagandha experienced significantly better sleep than those who took a placebo, highlighting that the impact of ashwagandha on sleep can vary.
That makes it an excellent option for people struggling with stress-related sleep issues, especially those experiencing anxiety symptoms.
Benefits of Taking Ashwagandha Before Bed
Taking ashwagandha at night may help you get the deep, restorative sleep you’ve been craving, but some may also benefit from taking ashwagandha in the morning.
Improves sleep quality: The effect of ashwagandha on sleep quality has been noted in various studies, highlighting its benefits over sleep medications. Ashwagandha enhances how restful your sleep feels, leading to better energy during the day or night.
Reduces nighttime awakenings: The impact of ashwagandha on reducing nighttime awakenings is well-documented, suggesting that ashwagandha can help you sleep better. It supports deeper sleep, helping you stay asleep throughout the night, which is a significant benefit of using ashwagandha.
Helps you relax after a long day: It naturally calms your nervous system and promotes relaxation before bed, making it a great choice to take ashwagandha for sleep.
Reduces time to fall asleep: It can help you fall asleep more quickly, especially if you have insomnia (2).
Manages stress and anxiety: Ashwagandha is effective in managing stress and anxiety, which can significantly help you sleep. By easing stress hormones, ashwagandha helps prevent stress and anxiety from disrupting your sleep, leading to improved sleep efficiency, whether taken in the morning or at night (3).
Balances circadian rhythm and helps with sleep quality: It supports your body’s natural sleep-wake cycle, which can be helpful for those with irregular sleep patterns or high stress levels, especially when paired with ashwagandha use.
The Best Way To Take Ashwagandha Before Bed And Get The Best Results
If you’re considering taking ashwagandha before bed, knowing the best time to take ashwagandha and whether you should take it properly can make all the difference in enhancing sleep.
The typical dosage of ashwagandha for improving sleep is between 300 and 500 milligrams of standardized ashwagandha extract.
Taking it about 30 to 60 minutes before bedtime can help calm your body and signal that it’s time to rest, reducing stress and anxiety.
Ashwagandha is a medicinal herb available in capsules, powders, and teas, making it easy to take ashwagandha for sleep.
Capsules are the most convenient—easy to take and precisely dosed.
If you're more ritualistic, try making a calming bedtime beverage by combining ashwagandha powder with herbal tea or warm milk, or consider taking ashwagandha in the morning for added benefits to help you get better sleep.
One teaspoon of the hydroalcoholic extract of ashwagandha root (roughly 300 mg) before bed is a good starting point to help improve sleep quality.
Whatever form you choose, consistency in the time to take ashwagandha matters for achieving the best results.
To see the best results, make ashwagandha part of your nightly routine—your body responds best with regular use of the extract of ashwagandha.
Selecting premium, naturally sourced supplements that support your overall health objectives is also crucial.
Ashwagandha vs. Other Natural Sleep Aids
While ashwagandha is a strong contender for natural sleep support, it’s not the only option out there; other herbs can also help with sleep, but ashwagandha is generally considered safe and effective for quality sleep.
How does it compare with other well-known remedies like melatonin, valerian root, or chamomile?
Melatonin is the natural hormone your body uses to manage when you feel sleepy and when you wake up, while ashwagandha root extract can also promote sleep by addressing underlying sleep problems.
It’s often used to address temporary sleep issues like jet lag or night shift work.
However, melatonin is best for short-term use—its effects can wear off with long-term use, unlike ashwagandha use, which may provide more consistent benefits for quality sleep.
Ashwagandha, on the other hand, addresses stress and anxiety from the root and may be better suited for ongoing support in managing sleep problems, especially with its extract on sleep, compared to sleep medications.
Valerian root is another herbal remedy often used for relaxation and sleep, similar to how ashwagandha can help you get better sleep.
While effective, it can sometimes cause side effects like grogginess the next morning—a side effect less common with ashwagandha.
Chamomile tea is a gentle, safe option that promotes calmness and sleep.
However, its effects are usually milder than what you’d get from ashwagandha, which is well-known for its effectiveness in enhancing sleep.
Ultimately, ashwagandha offers a more comprehensive approach to sleep—calming both the mind and body.
Side Effects and Precautions to Be Considered
Ashwagandha is generally safe for most people, but like all supplements, it can cause some side effects.
The most common are mild digestive issues like an upset stomach or diarrhea.
Taking it with food can usually minimize these effects.
Using a high-quality ashwagandha supplement from a trusted source is key to ensuring safety and effectiveness.
Some people should avoid ashwagandha altogether, including pregnant or breastfeeding women and those with autoimmune conditions, due to potential side effects of ashwagandha.
If you’re on medication or managing a health condition, it’s always smart to check with your doctor before adding ashwagandha to your routine, especially considering the safety of ashwagandha root extract.
Final Thoughts
If anxiety or stress is causing poor sleep, ashwagandha may offer the natural, long-term support you need.
By lowering cortisol and helping you relax, it promotes healthier circadian rhythms, faster sleep onset, and deeper rest.
For those looking for an alternative to conventional sleep aids, ashwagandha stands out with its minimal side effects, holistic benefits, and lasting results.
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FAQs on Ashwagandha Before Bed
Can I take Ashwagandha before bed to help with my sleep problems?
Yes, taking ashwagandha before bed can help reduce stress, improve relaxation, and support deeper sleep.
Can Ashwagandha make me sleepy?
Ashwagandha doesn’t cause drowsiness like a sedative, but it helps calm the mind—making it easier to fall asleep.
How fast does Ashwagandha work for sleep?
It can take several days to a few weeks to notice improvements, depending on your body and dosage.
Ashwagandha or melatonin, which is safer?
Both are considered safe, but ashwagandha is often a better long-term option for reducing stress and helping improve sleep quality.
How much Ashwagandha should you take before bed? Understanding the best time to take ashwagandha can help you sleep better.
Most studies suggest 300–500 mg of ashwagandha extract, taken about 30 to 60 minutes before bedtime.
Related Studies
1. Title: A randomized, double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of Ashwagandha root in reducing stress and anxiety in adults.
This study found that ashwagandha root extract significantly improved sleep quality and efficiency in adults experiencing stress.
DOI: 10.4103/0973-6131.105935
2. Title: Effects of Withania somnifera (Ashwagandha) and Terminalia arjuna (Arjuna) on physical performance and cardiorespiratory endurance in healthy young adults.
Research identified triethylene glycol in ashwagandha leaves as a compound that induces non-REM sleep, suggesting a role in regulating sleep-wake cycles.
DOI: 10.1016/j.phymed.2017.10.018
3. Title: Health Benefits of Ashwagandha, Based on Research
The meta-analysis concluded that ashwagandha extract reduces sleep onset latency, aiding individuals with insomnia to fall asleep faster.
DOI: 10.1371/journal.pone.0259947
