Does Ashwagandha Help You Sleep? Research, Dosing & Safety

Benefits of Ashwagandha

Reduces Stress and Boosts 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.

Enhances Sleep Quality

Taking ashwagandha may improve sleep quality by calming the mind and reducing anxiety, helping you wake up feeling more rested and refreshed.

Improves 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.

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Supports 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.

Increases 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.

Promotes Overall Well-Being

Ashwagandha can improve overall well-being, helping you feel more balanced mentally and physically, making it easier to manage everyday challenges.

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.

Exploring the Sleep-Inducing Effects of Ashwagandha

The popularity of ashwagandha in the U.S. as a sleep solution and stress reducer supplement 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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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.

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.

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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.

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.

Research shows that an effective, safe daily dosage of ashwagandha ranges from 225–600 mg, but individual results may vary. 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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