We all know how tough it can be to get a good night’s sleep, especially with stress and busy lives. If you’re one of those people who stay awake thinking or wake up tired, you’re not alone. Luckily, there’s a natural way to help you sleep better—Ashwagandha. This herb has been used in India for centuries to calm the mind and body without any side effects.
In this blog, you’ll learn how Ashwagandha can help improve your sleep naturally, so you can wake up feeling fresh and ready for the day. Let’s find out why this simple herb could be your new best friend for good sleep!
What Does Research Say About Ashwagandha and Sleep?
- One 2020 study found that sleep quality scores improved by 72% compared to only 29% for the placebo group. The benefits appear greater at doses of at least 600 mg/day taken for a minimum of 8 weeks.
- A 2021 analysis combined results from five studies, involving 372 adults. It found that ashwagandha had a small but meaningful effect on sleep compared to a placebo. The benefits were more substantial for people with insomnia, at higher doses (600 mg/day), and when taken for at least 8 weeks.
- A 2019 Indian hospital study had 60 participants take either ashwagandha capsules or a placebo daily for 10 weeks. Using wrist-worn sleep monitoring devices and assessments, the study found that compared to a placebo, ashwagandha significantly decreased the time required to fall asleep and improved sleep efficiency and quality.
Ashwagandha’s Impact on Specific Aspects of Sleep
Beyond overall quality, ashwagandha may improve certain measurements of sleep:
- Sleep onset latency: Taking ashwagandha appears to reduce the time it takes to fall asleep. One study found it shortened sleep latency by over 50%.
- Sleep efficiency: Ashwagandha seems to increase the time spent resting versus lying awake in bed. Participants report increased sleep efficiency.
- Total sleep time: Study participants supplementing with ashwagandha extract slept longer, with total sleep time increasing compared to placebo groups.
- Wake after sleep onset: Ashwagandha intake is associated with decreased wakefulness after initially falling asleep at night. People wake up less often.
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Ashwagandha Dosage Recommendations for Good Sleep
Typical ashwagandha doses found effective for sleep range from 300mg to 600mg daily. The optimal duration is at least 8 weeks. Ashwagandha comes in various forms:
- Capsules/tablets: 225-600mg daily
- Powder: 1-2 grams daily
- Liquid extract: 1- 2 mL (600-1200mg) 2-3 times daily
- Tea: 1-2 cups daily
Is Ashwagandha Safe?
Ashwagandha appears safe for most healthy adults for up to 3 months, with side effects like stomach upset and drowsiness, which are usually mild. However, ashwagandha may interact with thyroid, blood pressure, blood sugar, and immune-suppressing medications.
It also may not be suitable for people who are pregnant, breastfeeding, or have autoimmune thyroid disease or hormone-sensitive cancer. Consulting a doctor before using ashwagandha is recommended, especially if taking medications or if you have certain medical conditions.
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Conclusion
Research suggests the Ayurvedic herb ashwagandha may enhance sleep parameters like quality, onset, efficiency, and duration in people with insomnia and sleep complaints. The benefits seem most significant at doses over 600mg per day taken consistently for at least 2 months.
Ashwagandha is well-tolerated by most people short term, but can interact with certain medications and medical conditions. Talk to your doctor before trying Ashwagandha about whether you take any medications or have a chronic health condition.
More research is still needed, but ashwagandha shows promise as an alternative remedy for sleep troubles.
FAQs
1. Is ashwagandha good for sleep?
Yes, according to small studies, ashwagandha can improve sleep quality, help you fall asleep faster, and increase total sleep time, especially for people with insomnia.
2. How quickly does ashwagandha make you sleepy?
Ashwagandha may take a few weeks of regular use to improve sleep, though some people might feel calmer sooner. It’s not usually an instant sleep aid.
3. Which is better for sleep, melatonin or ashwagandha?
Melatonin works faster to fall asleep, while ashwagandha improves sleep quality over time by reducing stress. It depends on your needs—consult a doctor.
4. Does ashwagandha make you oversleep?
Ashwagandha doesn’t typically cause oversleeping. It may improve sleep quality and duration, but usually leaves you feeling alert in the morning.
5. Who should not take ashwagandha?
Pregnant or breastfeeding people, those with thyroid issues, prostate cancer, or on certain medications (like sedatives or diabetes drugs) should avoid ashwagandha.
