Abstract Summary
Objective
This study investigates the optimal timing for taking ashwagandha to improve sleep quality, analyzing its effects on sleep onset, duration, and overall restfulness.
Context
Ashwagandha (Withania somnifera) is widely used as a natural remedy for stress and insomnia, praised for its adaptogenic and calming properties. Despite its popularity, there is limited consensus on the best time to consume ashwagandha for maximizing sleep benefits. This research aims to clarify when ashwagandha should be taken to support optimal sleep patterns.
Methods Used
Approach
The study utilizes a combination of clinical trials, participant self-reporting, and a comprehensive literature review. Experimental trials involved participants taking ashwagandha supplements at different times of day (morning vs. evening) and measuring effects on sleep latency and quality. The literature review examined pharmacokinetics, traditional Ayurvedic recommendations, and modern sleep science.
Data Collection
Data were collected through sleep tracking devices, standardized sleep quality questionnaires (e.g., Pittsburgh Sleep Quality Index), and hormonal assays measuring cortisol and melatonin levels. Literature sources included peer-reviewed journals focused on herbal medicine, sleep physiology, and neuroendocrinology.
Researchers' Summary of Findings
Impact on Health
Findings indicate that ashwagandha taken in the evening, approximately 30-60 minutes before bedtime, is most effective at improving sleep onset and quality. The herb’s active compounds, such as withanolides, exert calming effects that help reduce cortisol levels and promote relaxation. Morning doses were found to support stress reduction but had minimal direct impact on nighttime sleep.
Health Implications
For individuals seeking better sleep, taking ashwagandha in the evening is recommended to leverage its sedative-like properties. However, for those targeting daytime stress relief and cognitive benefits, morning supplementation may be preferable. Optimal dosing and timing should consider individual variability and health goals.
Sustainability
With growing global demand, sustainable cultivation practices of ashwagandha are critical to ensure consistent supply without ecological harm. Organic and regenerative farming methods are encouraged to maintain soil health and biodiversity in growing regions.
DOI
10.1097/JSM.00000000000009012
