Does Ashwagandha Deliver on Sleep Improvement Claims?
Mounting evidence suggests ashwagandha’s efficacy in enhancing sleep quality. An 8-week study involving 80 participants with and without insomnia yielded significant sleep improvements, particularly for those with insomnia. Ashwagandha supplementation resulted in:
Reduced sleep onset latency: Falling asleep became quicker.
Increased sleep efficiency: Participants spent more time in deep sleep stages.
Improved total sleep time: Overall sleep duration increased.
Decreased wake after sleep onset (WASO): There were fewer nighttime awakenings.
Enhanced morning alertness: Participants reported feeling more awake upon waking.
Similar findings emerged from a 2019 Indian hospital study. Here, 60 participants received either ashwagandha capsules or a placebo for 10 weeks. Sleep actigraphy, a wrist-worn device monitoring sleep patterns, demonstrated that ashwagandha significantly reduced sleep onset latency and improved sleep quality and efficiency.
A further study in 2020 examined a standardized ashwagandha extract’s effects on sleep in 150 healthy individuals with self-reported poor sleep. After 6 weeks, the ashwagandha group reported a remarkable 72% improvement in sleep quality compared to a 29% improvement in the placebo group. The extract also significantly enhanced sleep efficiency, duration, latency, and WASO. Additionally, quality of life scores improved across various domains, with no reported adverse effects.
How Does Ashwagandha Promote Sleep?
Ashwagandha’s adaptogenic properties are believed to be the key to its sleep-promoting effects. Adaptogens are natural substances that help the body adapt to stress. Ashwagandha is thought to regulate the stress response by:
Balancing stress hormone levels: It may help regulate cortisol, a key stress hormone.
Modulating neurotransmitters: It may influence neurotransmitters like serotonin and GABA, which contribute to relaxation and mood regulation.
Exerting anti-inflammatory, antioxidant, and immune-modulating effects: These effects may contribute to overall well-being, potentially improving sleep indirectly.
However, more research is required to definitively confirm these mechanisms.
Finding the Right Ashwagandha for You
Ashwagandha comes in various forms to suit individual preferences:
Powder: Offers flexibility in dosage but may require mixing into drinks or food.
Capsules or tablets: Provide a convenient and pre-measured option.
Liquid extract: Offers rapid absorption but may require careful dosing due to concentration variations.
Tea (often combined with other calming herbs): Provides a soothing ritual but may have a weaker concentration of ashwagandha.
For faster effects, liquid forms or teas might be preferable. However, capsules or tablets offer consistent and controlled dosing.
Important Note: Studies suggest ashwagandha’s sleep benefits emerge over time, often after several weeks of consistent use. Some individuals might experience a temporary energy boost after consuming the herb, which could disrupt sleep if taken close to bedtime.
Dosage Considerations
The optimal ashwagandha dosage for sleep can vary depending on individual factors such as response to the herb, chosen form, and concentration of active compounds in the product.
Here’s a general guideline:
Powder: 1–2 grams of ashwagandha root powder daily, divided into two doses.
Capsules or tablets: 225-600 milligrams daily, divided into doses.
Liquid extract: 1-2 milliliters of the extract, two to three times a day (corresponding roughly to 600-1200 mg of ashwagandha per day). Always follow product instructions for accurate dosing.
Tea: 1-2 cups of ashwagandha tea daily.
Taking ashwagandha with meals may lead to a slower release of its active compounds, potentially mitigating any energy spikes. Regardless of the chosen form, consulting a healthcare professional is crucial to determine the most suitable dosage for your individual needs.
How Long Does Ashwagandha Take to Work for Sleep?
The timeframe for ashwagandha’s sleep-promoting effects varies among individuals. Studies generally suggest that noticeable improvements in sleep quality and relaxation might occur after a few weeks.
