Does Ashwagandha Help You Sleep? What Research Says
Learn how ashwagandha may support sleep quality, reduce stress, and improve rest, plus research, dosage, and safety tips.
By WOWMD Staff
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Table of contents
If you have difficulty falling asleep at night and getting enough quality rest, you’re far from being alone, as insomnia is a prevalent issue worldwide. While there are prescription medications that can help with this issue, many individuals prefer a more natural solution and are turning to herbal remedies.
Ashwagandha, the Withania Somnifera plant, has significant research support for its ability to lower stress levels and improve rest quality. This herbal extract has rapidly become one of the most popular supplements in the USA, available in the form of capsules, tablets, gummies, and powder. If you’re wondering, "Does ashwagandha make you sleepy?” keep reading as we give you all the details.
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TL;DR
- Ashwagandha helps reduce stress and improve sleep quality
- It supports muscle growth, energy, and mental clarity.
- Regular use can reset circadian rhythms and enhance sleep over time
- Scientific studies confirm its effectiveness for improving sleep.
- Ashwagandha is safe when taken within recommended dosages, but some conditions require caution.
Understanding Ashwagandha and Sleep
Understanding Ashwagandha and Sleep
Ashwagandha is derived from an evergreen plant that grows in India, Africa, and the Middle East. It has long been used in the Indian Ayurvedic system of medicine to provide stress relief, enhance cognitive function, and improve sleep quality.
High levels of stress are a common trigger for sleep disruption, and evidence suggests that taking an ashwagandha supplement regularly can relax the mind and body to induce faster sleep, decrease nighttime wakeups, improve rest quality, and increase total sleep time.
When considering the best time to take ashwagandha, many experts suggest taking it in the evening to help promote relaxation and support better sleep, although it can be taken at other times to help manage stress throughout the day.
The effect takes time to build up in your system, and it may take several weeks of consistent use to experience optimal benefits. Can ashwagandha make you sleepy? Let’s explore some of the studies showing the efficacy of this powerful herb in lowering stress and enhancing sleep quality.
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*All individuals are unique. Your results can and will vary.Potential Benefits of Ashwagandha
May Help Reduce Stress and Boost Relaxation
Ashwagandha helps reduce stress by lowering cortisol levels, promoting relaxation, and a sense of calm. It can help your body unwind after a long day.
May Help Enhance Sleep Quality
Taking ashwagandha may improve sleep quality by calming the mind and reducing anxiety, helping you wake up feeling more rested and refreshed.
May Help Improve Athletic Performance
Ashwagandha enhances strength and stamina, making it a great choice for athletes. It can help you perform better during physical activities, whether it's lifting weights or doing cardio.
May Help Support Muscle Growth
Ashwagandha supports muscle gain by improving muscle strength and size during resistance training. It helps you get better results from your workouts and build lean muscle.
May Help Increase Energy and Mental Clarity
Ashwagandha helps fight fatigue and supports mental clarity, giving you more energy and helping you stay focused and sharp throughout the day.
May Help Promote Overall Well-Being
Ashwagandha can improve overall well-being, helping you feel more balanced mentally and physically, making it easier to manage everyday challenges.
Exploring the Sleep-Inducing Effects of Ashwagandha
The popularity of ashwagandha in the U.S. as a sleep solution and stress supplements has grown significantly over the last couple of decades, and many individuals report that taking this herb as a supplement provides powerful improvements in rest quality and enhanced life quality as a result.
On the whole, current scientific research strongly supports the sleep-inducing effects of ashwagandha, with multiple studies highlighting its potency and efficacy.
A 10-week 2019 study published in Cureus examined the impact of 300mg of ashwagandha twice daily in patients at a hospital in India[1]. The results indicated that the supplement improved sleep quality and latency in individuals with insomnia and anxiety.
Other research showed the sleep benefits of ashwagandha for subjects with and without insomnia. A 2020 study in the Journal of Ethnopharmacology examined the impact of 8 weeks of ashwagandha supplementation on normal, healthy subjects and those with insomnia, and concluded that it improved sleep quality in both groups[2].
A systematic review and meta-analysis of 5 studies published in PLOS ONE in 2021 concluded that 8 weeks of ashwagandha supplementation improved overall sleep, and led to sharper mental alertness and lower anxiety upon waking[3].
READ ALSO: Best Ashwagandha Supplement for Stress Relief
Does Ashwagandha make you tired? Ashwagandha naturally impacts brain chemistry to lower stress levels and produce a sedative effect, making you sleepy when taken in the evening and slowing breathing.
If you are concerned about how the herb will impact you, begin with a lower dosage than recommended and assess the impact. It’s important not to take other medications or products with sedative effects with ashwagandha as it will amplify the potency.
While some people wonder if taking ashwagandha daily will impact their overall sleep patterns, evidence suggests that consistent use can help reset your circadian rhythm to promote healthier rest over the long term.
Did You Know?
- Ashwagandha is an adaptogen that helps manage stress, a major cause of sleep problems.
- It has been used in Ayurvedic medicine for centuries to support better sleep.
- Scientific studies show ashwagandha can enhance mental alertness upon waking.
- The herb has a sedative effect, making it helpful for reducing nighttime wake-ups.
Mechanisms of Action
Evidence supports the efficacy of consistent over time in lowering stress levels and improving multiple sleep parameters, but what is the science behind these properties?
Ashwagandha is an adaptogen, which is a substance that helps regulate stress and lessen its negative impact on the mind and body. According to studies, Ashwagandha may increase levels of the brain neurotransmitter GABA, which blocks the action of key receptors in the central nervous system to lower anxiety.
In addition, it could induce sleep and improve rest quality by lowering stress, one of the primary triggers of insomnia. Research shows that Ashwagandha also boosts levels of the ‘happiness’ neurotransmitter serotonin, which could improve mood and help modulate sleep patterns.
In addition, ashwagandha may lower levels of the hormone cortisol, decreasing stress levels. High evening cortisol can lead to poor rest, and may even cause sleep disorders over time. As such, the reduction in levels with ashwagandha supplementation can shorten sleep latency and improve rest quality.
Also Read: Best Supplements to Lower Cortisol
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*All individuals are unique. Your results can and will vary.Real-World Experiences and Testimonials
If you’re still wondering, “Will ashwagandha make me sleepy?” you may be convinced by some of the glowing reviews and testimonials from people who have experienced improved sleep quality with Ashwagandha supplementation.
- “This ashwagandha pill has helped me reduce stress and improve my sleep quality. I'm really happy with the results.”—Ashley M., Verified Reviewer ★★★★★
- “These capsules have helped me reduce stress and anxiety. I'm sleeping better and feeling more balanced overall.”—Jenny B., Verified Reviewer ★★★★★
- “My stress has reduced so much since starting this. I sleep better, focus better, and feel like I’m finally back in control of my days.”—Isabella C., Verified Reviewer ★★★★★
The answer to the question, “Does ashwagandha help you sleep?" is overwhelmingly yes, but it’s important to note that individual results may vary. Also mention results may not be immediate it may take time to see improvements
Ashwagandha vs. Melatonin: Which is Better for Sleep?
Cortisol and melatonin exist in an inverse relationship since rises in cortisol levels cause a decrease in melatonin levels and vice versa. These two components together function as crucial elements in sleep regulation.
Taking melatonin supplements at night before sleep ensures optimal efficacy since they directly maintain the body's natural sleep-wake patterns (circadian rhythm). The supplement increases melatonin to make you sleep more quickly and maintain better sleep throughout the entire night.
Ashwagandha tackles the fundamental source of sleep disturbances that stress creates. Ashwagandha proves beneficial for people whose sleep disturbances stem from anxiety and daily stress.
Together, these supplements function harmoniously in sleep support because ashwagandha reduces stress while melatonin helps you sleep.
Who Should Consider Ashwagandha? Individuals facing sleepless nights primarily due to stress should consider ashwagandha as a possible solution. Ashwagandha functions by slowly reducing stress levels so people experience less mental agitation before bedtime which improves sleep quality.
In this video, our valued client shares her experience with WOWMD Ashwagandha Extra Strength Formula, highlighting how the supplement has helped her reduce stress, improve her energy levels, and enhance overall well-being.
Comparison Table
| Feature | Ashwagandha | Melatonin |
|---|---|---|
| Primary Function | Reduces stress and anxiety, improving sleep quality | Regulates sleep-wake cycle (circadian rhythm) |
| Ideal For | Stress-induced sleep disturbances | Difficulty falling asleep or maintaining sleep |
| Mechanism | Lowers cortisol levels to reduce stress, improving sleep | Increases melatonin to promote quicker and better sleep |
| Best Time to Take | Before bedtime, especially if stress is the cause | 30-60 minutes before bedtime |
| How It Works | Helps with relaxation and stress reduction | Directly supports the body's sleep-wake patterns |
| Target Audience | Individuals struggling with stress-related sleep problems | People who have trouble falling or staying asleep |
Other Ways To Improve Sleep
Improving your sleep doesn’t have to be complicated. Start by evaluating your sleep environment and habits. Things like using electronics in bed, eating large meals late, or having an uncomfortable room temperature can disrupt your sleep.
To make improvements, aim for at least 7–8 hours of sleep each night by setting a consistent bedtime and wake-up time, even on weekends. A relaxing bedtime routine, like a warm bath, reading, or listening to soft music, can also help signal to your body that it’s time to rest.
Avoid bright lights and electronics 30 minutes before bed to ease your mind. Keep your bedroom dark, quiet, and cool, ideally between 60-69°F. Only use your bed for sleep and intimacy, and if you can’t fall asleep within 20 minutes, get up and do something calming. These changes can help you sleep better and wake up refreshed.
Learn More: Ashwagandha and Melatonin For Sleep
Considerations and Precautions
Considerations and Precautions
While ashwagandha is considered generally safe for long-term use when you stay within recommended dosages, there are medical conditions that preclude its use, so it’s essential to check with your regular physician before beginning supplementation.
Dr. Michael Breus, a clinical psychologist and sleep specialist, shares, "Ashwagandha has shown promise in improving sleep quality, especially for those with high stress or anxiety levels. As an adaptogen, it helps balance cortisol levels, which is crucial for better sleep. It’s important, however, to start with a low dose and gradually increase to assess how it affects you personally."
Women who are pregnant or breastfeeding should avoid taking ashwagandha, and its usage is not considered safe for men with prostate cancer. In addition, there are medication contraindications that are important to note.
According to physician and sleep scientist Dr. Carleara Weiss, PhD, MS, RN: “People taking medication such as anticoagulants to treat cardiovascular problems and diabetes should consult their primary care provider before using natural sleep aids because they interfere with these medications[4].”
In addition, avoid combining anything with sedative properties with ashwagandha, as it will amplify the dosage beyond a safe level. Other contraindicated pharmaceuticals include immunosuppressants, anticonvulsants, thyroid hormone medication, and anti-seizure pills.
When taking the recommended dosage according to instructions, ashwagandha has no serious side effects but could lead to mild issues like stomach upset, nausea, or diarrhea in some users. Some other less common side effects could include dizziness, drowsiness, or even skin rashes. Long term safety data is limited and more reasearch is needed in this area
Research shows that an effective, safe daily dosage of ashwagandha ranges from 225–600 mg, but individual results may vary. For sleep improvement 120-600mg can be effective however if we are looking at managing stress it could be as low as 125mg a day and more commonly studied at 240-500mg daily. We recommend that you begin with a half dosage, assess its impact, and then gradually increase to an amount within the suggested range that is comfortable.
READ MORE - Tips on How to Increase Deep Sleep
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*All individuals are unique. Your results can and will vary.Ashwagandha Checklist for Buyers
- Consider ashwagandha if stress is the main factor affecting your sleep.
- Start with a low dosage and gradually increase to assess tolerance.
- Avoid combining ashwagandha with other sedative medications.
- Consult a healthcare provider before using if pregnant, breastfeeding, or on certain medications.
Conclusion
The benefits of consistent supplementation with Ashwagandha for lowering stress levels and improving sleep are well-established in the research. This potent evergreen extract increases the synthesis of key brain chemicals while lowering cortisol levels to decrease anxiety, lower sleep latency, improve the quality of your rest, and extend sleep time. Add while ashwagandha may be helpful in improving sleep patterns it should not the only treatment for insomnia.
While ashwagandha is safe if taken according to directions as to frequency and dosage, there are some contraindications with common medications, and people with certain medical conditions should avoid its usage. Anyone considering supplementation with ashwagandha should consult with a medical doctor first for approval.
Now that we’ve answered the question, "Does ashwagandha make you sleepy?”, consider researching this potent herbal or even trying it out for yourself. You could soon be experiencing the joy of a quality rest every single night, and waking refreshed and rejuvenated every morning.
Shop Now for Better Sleep! Try WOWMD Ashwagandha Extra Strength Formula today!
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.
- Efficacy and Safety of Ashwagandha (Withania Somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6827862/
- Clinical Evaluation of the Pharmacological Impact of Ashwagandha Root Extract on Sleep in Healthy Volunteers and Insomnia Patients: A Double-Blind, Randomized, Parallel-Group, Placebo-Controlled Study https://pubmed.ncbi.nlm.nih.gov/32818573/
- Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis https://www.researchgate.net/publication/354826651_Effect_of_Ashwagandha_Withania_somnifera_extract_on_sleep_A_systematic_review_and_meta-analysis
- Everything You Need to Know About Ashwagandha and Sleep https://sleepopolis.com/education/ashwagandha-and-sleep/
