Ashwagandha has been used for centuries in Ayurvedic medicine and is used today as a natural sleep and relaxation remedy.
Ashwagandha has been touted as a solution if you’ve been struggling with sleep.
In this article, we will explain how ashwagandha can promote better sleep, how to take it best, and why it may be what you’ve been looking for to end your sleepless nights.
What is Ashwagandha?
Withania somnifera, also known as ashwagandha, is a potent adaptogenic herb.
It is known to help the body manage stress and maintain balance.
In traditional Ayurvedic medicine, ashwagandha promotes overall wellness, including mental clarity and physical vitality.
What makes this herb unique is that it calms the mind while supporting the body’s stress response.
Ashwagandha, an adaptogen, helps the body adapt to different stressors. It can also reduce the influence of anxiety and stabilize energy levels.
How Ashwagandha Helps with Sleep and Relaxation
Most of the link between ashwagandha and sleep stems from its effects on cortisol levels.
When cortisol, your body’s primary stress hormone, is raised, it can interfere with falling and staying asleep.
It has been shown that Ashwagandha can help lower cortisol, reduce stress, and facilitate relaxation before bedtime. (1)
Ashwagandha also works on the GABA receptors in the body and affects cortisol.
GABA is a neurotransmitter that is a significant player in helping the body relax and calm the nervous system.
Ashwagandha supports GABA activity, which in turn promotes a state of calm, which is important for a good night’s sleep. (2)
This herb is especially effective for people who suffer from chronic stress or anxiety. It helps the mind and body unwind, resulting in better, more restful, uninterrupted sleep.
Ashwagandha vs. Melatonin and Prescription Medications (other Sleep Aids)
Compared with other sleep aids, ashwagandha is a more natural, holistic approach to improving sleep.
Melatonin, a popular over-the-counter sleep supplement, directly affects your body’s sleep-wake cycle by telling your brain it’s time to sleep.
But melatonin doesn’t deal with the cause of poor sleep: stress, anxiety, and so on.
Prescription sleep medications, while effective in the short term, often come with side effects such as:
- Dependency
- Grogginess
- Memory issues
On the other hand, ashwagandha targets the root causes of sleep issues.
Its adaptogenic properties don’t just mask the symptoms of poor sleep; they also bring the body into a more balanced state where sleep comes naturally.
That’s why ashwagandha is such an excellent option for people hoping to enhance sleep without the aid of synthetic drugs or hormones. (3)
When and How to Take Ashwagandha for Better Sleep
Timing matters if you’re considering taking ashwagandha to help you sleep.
Most people take ashwagandha for sleep in the evening, about 30 to 60 minutes before bedtime.
It gives the herb time to calm your mind and help relax you before sleeping.
Ashwagandha is available in several forms, including:
- Capsules
- Powders
- Tinctures
Capsules are often the easiest to take, especially if you’re trying to keep your dosage consistent.
The recommended ashwagandha extract dosage for sleep support is 300 – 600 mg daily.
The important thing is to begin with a minimal dose and increase gradually as necessary, so your body can get used to the herb.
The effects of ashwagandha for most people are not immediate.
Improvements in sleep quality may take a few days to a couple of weeks.
Taking it daily as part of your nighttime routine will ensure you’re getting the most out of its sleep-promoting benefits.
The Benefits of Using Ashwagandha for Sleep
Ashwagandha also has many benefits that help improve the quality and duration of your sleep.
Its capacity to reduce anxiety is one of the main benefits.
Anxiety is a significant disruption to sleep for many people, making it hard to fall asleep or stay asleep through the night.
Ashwagandha helps combat the anxious thoughts that keep many people up by lowering cortisol levels and creating a calm mental state.
Ashwagandha also has a positive effect on improving sleep onset.
So you’ll probably go to sleep faster and experience less frustration from tossing and turning before you can drift off.
Research has also revealed that ashwagandha can help increase total sleep time and provide a restful and rejuvenating night of sleep. (4)
This improvement in sleep can lead to:
- Better mood
- Enhanced focus
- Less fatigue during the day
Addressing a person’s mental and physical aspects of stress, ashwagandha facilitates deep relaxation, waking you up feeling refreshed and ready for the day.
Relax, Recharge, and Restore 🌱 – Try Ashwagandha for a More Balanced Life.
What are the Side Effects of Ashwagandha on Sleep?
Ashwagandha is generally safe, but being aware of possible side effects is essential.
Some individuals may experience mild digestive upset, such as:
- Nausea
- Diarrhea
- Stomach discomfort
These side effects are temporary and can be reduced by taking ashwagandha and food. (5)
Drowsiness is another possible side effect and is more likely to occur if you take a higher dose of ashwagandha.
This is great for those wanting to get better sleep, but monitoring how your body responds is essential, especially if you must be awake the next day.
It’s also important to note that ashwagandha is not recommended for people with certain medical conditions, such as autoimmune diseases, so they should speak with their healthcare provider first.
This herb may also stimulate the immune system, worsening some people’s symptoms.
Ashwagandha is generally considered safe for pregnant or breastfeeding women; however, it’s best to avoid it if a healthcare professional does not direct it.
FINAL THOUGHTS
If you’ve been experiencing sleepless nights, ashwagandha may be the natural support you need.
Ashwagandha addresses two of the most common causes of poor sleep—stress and anxiety—to help your body come back into balance and create a more restful night’s sleep.
While ashwagandha is not a prescription medication or other sleep aid, it doesn’t work the same way as prescription medications or other sleep aids, instead, it works holistically and helps you not just sleep better but your overall well-being.
If you’re thinking about taking ashwagandha, go easy and let it sink in.
The full effects may not be seen for a few weeks, but improving your sleep quality could be worth the wait.
If you want the best outcomes, try out Daily Nutra’s Ashwagandha supplements, which are made with high-quality ingredients to help with stress relief and improved sleep.
Always check with a healthcare provider before consuming ashwagandha to see if it is correct.
FAQs
Can ashwagandha help you sleep better?
Ashwagandha does indeed help you sleep better by reducing stress and promoting relaxation.
When should you take Ashwagandha before bed?
To be most effective for sleep, take ashwagandha about 30-60 minutes before bedtime to help calm the mind and body.
Is ashwagandha better than melatonin for sleep?
Ashwagandha and melatonin don’t work the same way. Ashwagandha helps with stress, while melatonin works directly on the sleep-wake cycle.
How quickly does Ashwagandha work for sleep?
It takes 1–2 weeks for ashwagandha to impact sleep quality.
What side effects come with taking ashwagandha for sleep?
Mild digestive upset and drowsiness are possible side effects. Use only as directed by a healthcare provider.
RELATED STUDIES
1. Title: Unlocking Better Sleep and Stress Relief: The Power of Ashwagandha
This highlights that ashwagandha significantly reduces cortisol levels, enhancing sleep quality and overall mental well-being through its adaptogenic properties.
Link:https://apcz.umk.pl/QS/article/view/54904
2. Title: Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Stressed Adults
Summary: This study found that ashwagandha root extract enhances GABAergic activity, contributing to reduced anxiety and improved sleep quality in stressed individuals.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC6979308/
3. Title: Is melatonin or ashwagandha better for sleep? Experts weigh in
Summary: This article discusses how ashwagandha addresses underlying stressors contributing to sleep problems, providing a beneficial alternative to melatonin and prescription medications.
Link: https://fortune.com/well/article/melatonin-vs-ashwagandha-for-sleep/
4. Title: Ashwagandha for Sleep: How Does it Work?
Summary: This review indicates that ashwagandha supplementation leads to significant improvements in total sleep time, efficiency, and latency among participants.
Link: https://www.healthline.com/health/sleep/ashwagandha-for-sleep
5. Title: ASHWAGANDHA - Uses, Side Effects, and More
Summary: This resource outlines potential side effects of ashwagandha, including mild gastrointestinal upset and drowsiness, based on clinical observations.
Link: https://www.webmd.com/vitamins/ai/ingredientmono-953/ashwagandha
