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.

Note: Looking for herbal sleep support? Browse our complete range of Ayurvedic sleep solutions that include Ashwagandha and more.

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 immunosuppressant 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.

Note: Ashwagandha is just the beginning. If you're serious about reducing stress and improving your sleep naturally, explore our carefully curated Ayurvedic medicines for stress relief that work in harmony with your body. Whether you're dealing with daily tension, anxiety, or restless nights, our collection offers time-tested herbal formulations designed to calm your mind and restore balance.

What is Deep Sleep?

Before we get to the tips on how to get deep sleep, let's first define deep sleep.

Deep sleep, also known as slow-wave sleep, is a stage of sleep when your brain waves are at their slowest. This type of sleep is important for physical and mental restoration. It helps to promote tissue growth and repair, bolster immunity, and support healthy hormone levels.

Deep sleep is different from light sleep, which is the type of sleep you usually enter first when you drift off. Light sleep is a shallower stage of sleep from which you can be easily awakened. You may experience brief periods of deep sleep throughout the night, but most people spend more time in light sleep than deep sleep.

There are four stages of sleep: light sleep, deep sleep, REM (rapid eye movement) sleep, and awake. Most people cycle through all four stages several times throughout the night.

What To Do for Deep Sleep?

So, how to get more deep sleep? Well, there are many things you can do. The following are 11 tips for deep sleep that will have you snoozing soundly in no time:

1. Rule Out Any Sleep Disorder

The first thing you should do if you're struggling to get deep sleep is to rule out any underlying sleep disorder. If you have trouble falling asleep or staying asleep, wake up frequently during the night, or always feel exhausted despite getting a full night's rest, it's worth talking to your doctor about a possible sleep disorder.

2. Create A Bedtime Routine

One of the best ways to ensure deep sleep is to create a bedtime routine and stick to it as much as possible. This means going to bed and waking up at the same time each day, avoiding caffeine and alcohol in the evening, and winding down for 30 minutes before sleep with relaxation techniques such as reading or journaling.

3. Exercise Regularly

Exercise is a great way to improve your sleep. Just make sure not to exercise too close to bedtime, as this can actually have the opposite effect and make it harder to fall asleep.

4. Avoid Screen Time Before Bed

The blue light emitted from screens can disrupt our natural sleep cycles. So, if you want deep sleep, it's important to avoid screen time for at least an hour before bed. For example, you could read a book or take a bath instead of scrolling through social media.

5. Keep A Cool, Comfortable Bedroom

A cool, comfortable bedroom is key to deep sleep. Make sure your room is dark and free from noise to create the ideal environment for sleep. Moreover, the ideal temperature for sleep is between 18 and 22 degrees Celsius. So, crank up the AC or open the windows to let in some fresh air if you need to.

6. Deep Breathing Exercises

Deep breathing exercises are a great way to relax before bed and promote deep sleep. Try this simple exercise - inhale slowly for four counts, hold your breath for seven counts, then exhale slowly for eight counts. Repeat this cycle several times until you feel calm and sleepy.

7. Get A Comfortable Bed, Mattress, and Pillow

One of the most underrated aspects of deep sleep is having a comfortable bed, mattress, and pillow. If you're constantly tossing and turning at night, it's time for an upgrade. Invest in a quality mattress and bedding to ensure deep sleep. Memory foam mattresses are a great option for side sleepers as they provide support and pressure relief.

8. Limit Caffeine Intake

Caffeine is a stimulant that can stay in your system for up to six hours. So, if you're trying to get deep sleep, it's important to limit your caffeine intake throughout the day. For example, avoid coffee after lunch and switch to decaf in the evening.

9. Get Yourself Exposed To Some Bright Morning Sun

Sunlight helps to regulate our natural sleep cycles. So, if you want deep sleep, make sure to get yourself exposed to some bright morning sun.

This will help to wake you up and prepare your body for sleep at night. Sunlight will directly affect your body's hormones and how they function. That is, the sun helps to promote the release of melatonin, which is the hormone that makes you feel sleepy.

10. Reduce Long Or Irregular Daytime Naps

While naps can help restore energy levels, long or irregular daytime naps can actually interfere with deep sleep at night. If you find yourself taking multiple naps during the day, try to limit them to 30 minutes or less. This will help ensure that you're not throwing off your natural sleep cycle.

11. Take A Melatonin Supplement

This is the last resort before you seek professional help. Melatonin supplements can be helpful in promoting deep sleep. Melatonin is a hormone that helps to regulate our natural sleep cycles. Other sleep supplements you can consider taking include lavender, L-theanine, magnesium, Valerian root, glycine, and Ginkgo Biloba.

So, taking a supplement can help to promote deep sleep. Just make sure to talk to your doctor before starting any new supplement, as they can interact with other medications you're taking.

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 in the short term, but can interact with certain medications and medical conditions. Talk to your doctor before trying Ashwagandha if 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.