Ashwagandha and Melatonin: Which Is Better for Sleep?
Discover how ashwagandha and melatonin may support better sleep, reduce stress, and learn about their benefits, safety, and potential side effects.
By WOWMD Staff
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Struggling to sleep despite trying everything? Ashwagandha and Melatonin could be your natural solution.
In the debate of ashwagandha vs melatonin for sleep quality, there are proponents on both sides. Ashwagandha is an ayurvedic herb that has been used for many health applications, like reducing stress, immune support, and, yes, sleep improvement.
Melatonin is a natural hormone that the brain produces to help you fall asleep and has been widely hailed as an effective sleeping aid. The ashwagandha and melatonin benefits cannot be disputed, but the question that people seem to keep asking is, ‘Can you take ashwagandha and melatonin together?’
In the following post, we will be answering this important question once and for all. We will also be sharing important information on these nutrients that will give you a better idea of what they can do and how you should use them.
TL;DR for "Can You Take Ashwagandha and Melatonin Together?"
- Ashwagandha improves sleep quality by reducing cortisol and stress.
- Melatonin helps you fall asleep by regulating your body’s sleep-wake cycle.
- Combining both is generally safe and may improve sleep holistically.
- Suggested usage: Ashwagandha in the morning, Melatonin at night.
- Mild side effects may occur; always consult a healthcare provider.
Melatonin vs. Ashwagandha: Comparative Benefits
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In the following section, let’s compare both of them side-by-side and understand their importance:
| Ashwagandha Benefits | Melatonin Benefits |
|---|---|
| May help increase feelings of wellbeing - In a study conducted by the National Institutes of Health, it was found that subjects reported an overall heightened feeling of calm and well-being as a result of taking ashwagandha. The same study also found that test participants reported having more physical energy as a result of ashwagandha supplementation.[1] | Antioxidant and anti-inflammatory health benefits - Most people think melatonin is only helpful for improving sleep quality. However, there have been high-quality studies that suggest that it provides important antioxidant and anti-inflammatory health benefits. Melatonin may also improve cardiovascular function by protecting the heart and arteries from inflammation.[2] It may even benefit cholesterol levels as we read in the following study quote, “Several studies show melatonin has cardioprotective properties, including antioxidant and anti-inflammatory effects. Research also suggests that melatonin may help lower blood pressure levels and improve cholesterol profiles.” |
| May help lower stress levels - Ashwagandha is known to have adaptogenic effects. In other words, it can help the brain manage stressful thoughts, feelings, and situations more effectively. The Cleveland Clinic also points out that because ashwagandha can help keep stress levels low, it may also inhibit the release of cortisol, a hormone that can signal your body to hold onto fat cells.[3] | May help correct circadian rhythm - Your circadian cycles go a long way toward regulating your sleep. However, they can be disturbed if you are frequently exposed to light at night (computer screens, tablet screens, TVs, phones, etc). Another key benefit of melatonin is that it can help correct errant circadian rhythms.[4] |
| May help better sleep quality - While ashwagandha does not appear to do anything to help you fall asleep, it can improve the quality of your sleep once you have finally dozed off. Ashwagandha has been found to induce deep states of sleep and reduce bodily sleep disturbances. | May help reduce sleep latency - Finally, melatonin is the hormone that can actually help you fall asleep. It can significantly reduce sleep latency by helping to send signals to your brain that it’s time to sleep. If your biggest sleep issue is that you simply can’t fall asleep once your head hits the pillow, melatonin may be the nutrient that is most beneficial for you. |
Is Ashwagandha and Melatonin Better for Sleep?
The answer to this question will depend largely on what your most prevalent issues are with sleep quality. For instance, if you find that your biggest sleep issue is that you wake up frequently in the middle of the night, ashwagandha may be better because it helps your body and brain reach deeper levels of sleep.
If, on the other hand, you find that you simply can’t fall asleep in the first place, melatonin may be more beneficial because, unlike ashwagandha, it actually helps you fall asleep by sending signals to the brain that it’s time to shut down.
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These differing yet equally important effects have led people to ask, ‘Can I take ashwagandha in the morning and melatonin at night?’ and the answer is yes. You can use this specific regimen to promote an overall better quality of sleep.
In the end, though, it’s always better to ask your healthcare practitioner about which nutrient would be best for you. In many cases, you may be advised to use both.
Dr. Michael Breus, PhD, a sleep expert, says that Both Ashwagandha and Melatonin are powerful in their own right. Ashwagandha, as an adaptogen, reduces stress and supports the body’s natural ability to manage sleep cycles, while Melatonin directly helps the body adjust its internal clock, making it easier to fall asleep.
Ashwagandha and Melatonin Supplements
Ashwagandha and Melatonin supplements are great options because they allow you to ingest a precise dosage of each ingredient which makes it easier to take a safe amount. It also makes it easier to take an effective amount.
Try WOWMD Night Calm — Formulated with Ashwagandha + Melatonin. Shop Now.
The best ashwagandha supplement will contain pure ashwagandha at a dosage of about 600 milligrams, as that appears to be the effective amount for reducing stress and promoting a sense of calm that could improve your sleep quality.
For a melatonin supplement, you will want to find one that offers about 2mg, as suggested by leading medical authorities, for improved sleep quality.[5]
In this video, our valued client Mindy shares her experience with WOWMD Night Calm, highlighting how the supplement has helped improve her sleep quality, reduce anxiety, and enhance recovery.
Ashwagandha and Melatonin: Comparative Side Effects
Let’s take a look at the possible side effects of melatonin:
- Drowsiness
- Grogginess
- Headaches
- Unusual dreams
Here are some of the most often reported side effects of ashwagandha:
- Upset stomach
- Nausea
- Drowsiness
Please note that both ashwagandha and melatonin are considered generally safe and that the above side effects are usually mild and short-lived.
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Customer Reviews
I’ve been using Night Calm for two weeks, and I’m sleeping better than I have in years. I wake up feeling rested and clear-headed. - Mark H. 
Helps me relax and sleep better without feeling groggy. Perfect for those restless nights. - Nicole M.
I struggle with restless nights, but since taking these capsules, my sleep feels way deeper and more natural. Waking up refreshed is becoming a real thing instead of just a wish. - Dawn T. 
Did You Know?
- DYK? Ashwagandha can reduce stress and improve sleep. 🌿
- DYK? Melatonin helps reset your internal clock for better sleep. 💤
- DYK? Combining ashwagandha and melatonin boosts sleep and stress relief. 💫
- DYK? Both ashwagandha and melatonin support heart health and reduce inflammation. ❤️
- DYK? Melatonin can help improve cholesterol and blood pressure. 🌙
Checklist for Buyers
- Check Ingredients: Ensure effective dosages of ashwagandha and melatonin.
- Look for Lab Testing: Choose third-party tested supplements.
- Assess Sleep Needs: Melatonin helps you fall asleep faster.
- Manage Stress: Ashwagandha helps balance stress naturally.
- Consult Your Doctor: Check with your healthcare provider before combining supplements.
Final Thoughts
So, can you take ashwagandha with melatonin? Definitely. In fact, some people do exactly that to significantly improve their sleep quality and to reap the peripheral health benefits of both nutrients.
Ashwagandha and melatonin side effects are typically mild, so these are great supplements for anyone who wants to get rejuvenating, restful, and all-around better sleep.
But, it is always best to consult with a healthcare professional before combining both, as they may know any other possible effects as per your individual body needs.
Struggling with restless nights?
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FAQs
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Statements made on this website have not been evaluated by the U.S. Food and Drug Administration. Always consult a qualified healthcare professional before making changes to your diet, supplements, medications, or healthcare routine.
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References
WOWMD follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, qualified experts, and information from top institutions.
- Benefits of Ashwagandha and How Much to Take: https://health.clevelandclinic.org/what-is-ashwagandha
- Ashwagandha: Is it helpful for stress, anxiety, or sleep?: https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
- Melatonin: https://www.mountsinai.org/health-library/supplement/melatonin#:~:text=Several%20studies%20show%20melatonin%20has,More%20research%20is%20needed
- Melatonin: What You Need To Know: https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know
- How and when to take melatonin: https://www.nhs.uk/medicines/melatonin/how-and-when-to-take-melatonin/
