Ashwagandha and Melatonin: Safe to Take Together for Better Sleep? (2025 Guide)

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:

Is Ashwagandha or 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.

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.

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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 (Ref).

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.