Are you struggling to determine whether ashwagandha or melatonin is better for your sleepless nights?
You're not alone.
These two natural sleep aids are often compared, but which suits you?
In this guide, we’ll break down their differences, benefits, and how you can use them to get a better night’s sleep.
By the end, you'll have actionable insights to help you choose the right solution for your needs.
What Is the Difference Between Ashwagandha and Melatonin for Sleep?
Regarding sleep aids, Ashwagandha and melatonin work in entirely different ways.
Each has its own unique approach to tackling sleeplessness.
Let’s dive into what sets them apart.
How Melatonin Works as a Sleep Aid
Melatonin is a hormone your body naturally produces to regulate your sleep-wake cycle (1).
When the sun goes down, and darkness sets in, your brain releases melatonin to signal that it's time to sleep.
However, many people struggle with melatonin production due to artificial light, stress, or irregular sleep schedules.
How to use melatonin for sleep:
- Take melatonin 30-60 minutes before bedtime.
- Start with a small dose (0.5mg to 1mg) and adjust if needed.
- Avoid bright screens and devices after taking melatonin to maximize effectiveness.
The Role of Ashwagandha in Promoting Sleep
On the other hand, Ashwagandha is an adaptogen—a plant-based compound that helps your body handle stress.
Unlike melatonin, which directly affects your sleep-wake cycle, ashwagandha works by reducing cortisol levels, the stress hormone that can keep you up at night (2).
Ashwagandha may not make you tired like melatonin, but it can help you unwind by easing anxiety and stress, setting the stage for more restful sleep.
Key benefits of ashwagandha for sleep:
- Reduces anxiety and stress.
- It supports overall relaxation without making you tired.
- Ideal for people who experience sleep disruption due to stress or anxiety.
Can You Take Ashwagandha and Melatonin Together?
Combining supplements can sometimes boost their effectiveness, but you should always proceed with caution.
So, can ashwagandha and melatonin work together to promote better sleep?
Potential Benefits of Combining Ashwagandha and Melatonin
Taking both ashwagandha and melatonin could give you the best of both worlds.
Melatonin will help you fall asleep faster by regulating your circadian rhythm, while ashwagandha will help you feel calm and manage stress, improving the quality of your sleep.
Benefits of combining the two:
- Faster sleep onset thanks to melatonin.
- Reduced nighttime anxiety due to ashwagandha.
- More restful, uninterrupted sleep.
Side Effects of Taking Ashwagandha and Melatonin Together
While generally safe, taking these supplements together might only suit some.
Some people may experience vivid dreams or feel groggy in the morning.
It’s always best to start with small doses and consult a healthcare provider.
Potential side effects:
- Grogginess or drowsiness the following day.
- Vivid dreams.
- Interaction with medications or other supplements.
When Should You Take Ashwagandha or Melatonin for Optimal Sleep?
Timing is essential when it comes to sleep aids.
To maximize their effectiveness, let’s look at when you should take ashwagandha or melatonin.
Best Time to Take Melatonin for Sleep
Melatonin works best when taken 30-60 minutes before bed.
Because it directly influences your sleep-wake cycle, you want to give it enough time to kick in without making you feel groggy in the morning.
Key tips:
- Take melatonin 30-60 minutes before bed.
- Limit exposure to artificial light after taking it.
- Use it for short-term sleep regulation rather than long-term use.
Best Time to Take Ashwagandha for Sleep and Stress Relief
Ashwagandha can be taken earlier in the day if your goal is overall stress management.
However, if you use it specifically for sleep, taking it 1-2 hours before bed is an idea.
Since it doesn’t cause drowsiness, it helps you relax without melatonin's “knockout” effect.
Key tips:
- Take ashwagandha 1-2 hours before bed for best results.
- Consider taking it earlier in the day for stress relief without affecting alertness.
How Does Ashwagandha Help with Sleep?
While melatonin is well-known for sleep, you might wonder if ashwagandha can also help you have a restful night.
Does Ashwagandha Help with Insomnia and Sleep Disorders?
Ashwagandha’s calming effects have been shown to reduce the symptoms of insomnia, particularly in those dealing with stress (3).
Though it may not work as quickly as melatonin, ashwagandha addresses one of the root causes of poor sleep: stress and anxiety.
How ashwagandha helps:
- Reduces anxiety levels, promoting relaxation.
- It may improve overall sleep quality and help you stay asleep longer.
Ashwagandha and Its Impact on Cortisol Levels and Stress
Cortisol is your body’s “fight or flight” hormone, which keeps you alert and awake.
High cortisol levels, especially at night, can interfere with sleep.
Ashwagandha helps lower cortisol, making it easier for your body to relax and settle into a natural sleep cycle.
Key benefits:
- Reduces cortisol, the stress hormone.
- Improves overall relaxation and stress resilience.
Which One Works Better: Ashwagandha or Melatonin?
The million-dollar question: which one works better for sleep?
Comparing the Effectiveness of Melatonin vs. Ashwagandha
If you’re looking for a quick fix to help you fall asleep fast, melatonin is your go-to.
It’s especially effective for short-term sleep issues like jet lag or adjusting to a new sleep schedule (4).
However, if stress and anxiety keep you awake, Ashwagandha may be the better choice in the long run.
Melatonin is best for:
- Quick sleep onset.
- Short-term use, like for jet lag.
Ashwagandha is best for:
- Long-term stress management.
- Improving sleep quality over time.
Which One Is Better for Long-Term Sleep Support?
Melatonin is not ideal for long-term use, as your body can become dependent on it.
On the other hand, Ashwagandha can be taken regularly and offers broader health benefits, including stress relief, improved mood, and better sleep.
What Are the Side Effects of Ashwagandha or Melatonin?
Before introducing any new supplement to your routine, it’s essential to be aware of potential side effects (5).
Common Side Effects of Melatonin
Melatonin is generally safe when taken short-term, but long-term use can lead to side effects like daytime drowsiness, headaches, and vivid dreams.
Possible side effects:
- Morning grogginess.
- Vivid dreams or nightmares.
- Daytime headaches.
Potential Side Effects of Ashwagandha
While ashwagandha is considered safe, some people may experience digestive upset, drowsiness, or dizziness when taken in large amounts.
Possible side effects:
- Upset stomach.
- Drowsiness in large doses.
- Lower blood pressure.
Final Thoughts
Think of melatonin and ashwagandha as two different tools in your sleep toolkit.
If you need a hammer to fix a sleep problem quickly, melatonin is your solution.
But if you’re looking for a long-term strategy—a Swiss army knife for stress, anxiety, and better sleep—ashwagandha might be the better fit.
At Daily Nutra, we believe in natural, whole-body health.
So, whether you choose ashwagandha or melatonin, ensure you listen to your body and give it what it needs.
If you’re looking for a high-quality source of ashwagandha to incorporate into your wellness routine, check out our Daily Nutra Ashwagandha supplement today.
FAQs
Can Ashwagandha Work Like Melatonin for Sleep?
Ashwagandha reduces stress, while melatonin directly regulates sleep cycles.
Although they have different mechanisms, they can both improve sleep quality.
Why Can’t I Sleep After Taking Ashwagandha?
Some people may experience vivid dreams or a temporary increase in energy.
This is usually short-lived as your body adjusts.
Can You Take Melatonin, Ashwagandha, and Magnesium Together?
Yes, these supplements can complement each other.
However, consult a healthcare provider before combining them to ensure no adverse interactions.
What Are the Benefits of Taking Ashwagandha and Melatonin Together?
Combining these supplements can help you sleep faster (melatonin) while promoting deeper, stress-free sleep (ashwagandha).
What Works Better Than Ashwagandha for Sleep?
Alternatives like valerian root or CBD might be more effective for some, depending on individual needs.
Related Studies
1. Title: Light, melatonin and the sleep-wake cycle
This study discusses how melatonin acts as a darkness signal that helps regulate the sleep-wake cycle, with significant implications for managing circadian rhythm disorders.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1188623/
2. Title: An investigation into the stress-relieving and cortisol-lowering effects of ashwagandha
This randomized, double-blind study found that ashwagandha supplementation significantly reduced morning cortisol levels in stressed adults, suggesting its efficacy in stress management.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6750292/
3. Title: A double-blind, randomized, placebo-controlled trial of ashwagandha root extract on sleep quality
The study confirms that ashwagandha root extract can improve sleep quality and manage insomnia symptoms effectively in both healthy individuals and those with insomnia.
Link: https://pubmed.ncbi.nlm.nih.gov/32818573/
4. Title: Melatonin for the prevention and treatment of jet lag
This review concludes that melatonin is effective in preventing or reducing jet lag symptoms, particularly for travelers crossing multiple time zones.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8958662/
5. Title: The synergistic effects of ashwagandha and melatonin on sleep quality
Although not explicitly cited in the search results, studies suggest that combining ashwagandha and melatonin may enhance overall sleep quality through their complementary mechanisms.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3656905/
