Key Highlights: 

• Ashwagandha is a popular Ayurvedic herb with potential sleep benefits. 
• It may help reduce anxiety, improve cognitive abilities and overall well-being. 
• Studies have shown that it may improve sleep quality and reduce insomnia. 
• Available in various forms like supplements, teas, and liquid extracts. 
• Consult a healthcare professional for individual dosage recommendations and safety precautions. 

Introduction 

Ashwagandha isn’t a newcomer to the world of health. It’s been around for centuries. People love it for its many potential benefits, particularly sleep-related ones. But does it really make you sleep better, is the question being asked. In this article, we will explore the reality behind ashwagandha’s sleep-inducing potential. We will also cover the safety precautions to be kept in mind while using ashwagandha. Lastly, we will answer some frequently asked questions regarding this topic.  

Researchers have found that ashwagandha root extract, a natural substance with the ability to induce sleep, is well tolerated and may help patients with insomnia. It may improve their sleep quality and sleep onset latency. In my opinion, talk to your doctor if you can take it, as it might be useful for anxiety and insomnia.

Dr. Siddharth Gupta, MD

Understanding Ashwagandha 

Ashwagandha is a plant grown in Asia and Africa, and it’s scientific name is Withania somnifera. Ayurveda has embraced it for ages. It has these active elements that may work wonders for your health.  

What is Ashwagandha? 

• Ashwagandha is from a small plant that grows in India, the Middle East, and Africa. It’s been used for centuries to deal with all sorts of health woes. 
• It has withanolides which are powerful molecules that are full of potential health benefits. 

Potential Health Benefits of Ashwagandha 

Although more studies are needed, we have studies that show possible health benefits of Ashwagandha which are as follows.  

• Evidence shows Ashwagandha may bring your stress levels down. 
• Some people reported better memory after regular use. 
• It may improve muscle strength and increase endurance. 
• Ashwagandha may increase sperm count. 
• Good sleep is one of the top potential benefits. 
• It may help keep your sugar levels low. 
• There seems to be a link between it and low inflammation. 

Researchers found ashwagandha medication enhanced sperm motility, concentration, and volume and no negative effects were experienced. I suggest you consult your doctor before consuming ashwagandha to manage infertility.

Dr. Rajeev Singh, BAMS

Ashwagandha and Sleep 

We will delve deep into how it works to possibly improve sleep, and how it squares up to melatonin, another popular sleeping aid. 

1. How does Ashwagandha Work for Insomnia? 

• Ashwagandha may balance your stress hormones. 
• By proposed control over the stress hormone cortisol, it creates a sleep-friendly setting.  

2. Can Ashwagandha Help with Sleep? 

Studies have linked it to better sleep quality and less wakefulness.  
Also, trials have shown similar improvements in sleep, among insomniacs and normal sleepers. 

3. Comparing Ashwagandha and Melatonin for Sleep 

Ashwagandha may slowly improve sleep quality if taken at night. Melatonin works directly on sleep but needs careful long-term use. Ashwagandha may promote relaxation which may help an individual calm down if they are unable to fall asleep at night, put some people claim to get energy after using it. Therefore, it might be better to take Ashwagandha in the morning. On the other hand, melatonin is a circadian rhythm-regulating hormone that helps you adjust your sleep.  

How to Use Ashwagandha for Sleep? 

If you are thinking about trying Ashwagandha for sleep the following forms and dosing schedules may be followed.  

1. Available Forms of Ashwagandha 

• You can find it in tablet form, capsules, gummies, tea, or even as a liquid extract. 

2. Dosage Recommendations 

• Most trials have tested 225 mg to 600 mg per day. 
• The best dose for you will depend on your body’s response, the product form, and other factors. Your doctor can suggest the right dose for you. 

3. When to Take Ashwagandha? 

• You may take Ashwagandha in the morning or afternoon. 

It may take several weeks before you see a difference, if at all. 

Safety and Precautions 

Like all other herbs, Ashwagandha may have side effects. It’s generally thought to be safe, but there may still be issues experienced by some people or when used with certain medications. 

1. Ashwagandha Side Effects 

• Common side effects include upset tummy and diarrhea. Rarely, it may cause liver trouble. 
• Always consume ashwagandha only after a consultation with your doctor, whether or not you are on any medication or supplements. 

2. Who Should Avoid Ashwagandha? 

• Pregnant women should steer clear of it to avoid any risk of miscarriage. There’s a lack of enough studies done in breastfeeding women.  
• Those with hormone-sensitive cancer and certain thyroid problems should also be careful. 

3. Potential Drug Interactions 

• Yes, it may interfere with drugs for diabetes, high blood pressure, autoimmune conditions, sedatives, and thyroid hormones. Always ask your doctor first before adding Ashwagandha to your routine or before replacing any modern medicine with ashwagandha alone. 

Also Read: Ashwagandha Benefits for Females: Enhancing Health with Research-Based Insights

Conclusion 

Ashwagandha has sleep promoting potential as observed by various studies. We found it may aid sleep and fight insomnia, thanks to its adaptogenic power. But, before you race to the store, remember it can have side effects and interact with other drugs. 

Therefore always play safe, talk to a health professional before adding it to your daily routine.  

Frequently Asked Questions (FAQs) 

References: 

1. ScienceDirect. Safety of Ashwagandha Root Extract: A Randomized, Placebo-Controlled, study in Healthy Volunteers [Internet]. [cited 2023 Nov 8]. Available from: https://www.sciencedirect.com/science/article/pii/S0965229920319099 

2. PubMed. Assessment of the Efficacy of <em>Withania somnifera</em> Root Extract in Patients with Generalized Anxiety Disorder: A Randomized Double-blind Placebo- Controlled Trial [Internet]. [cited 2023 Nov 8]. Available from: https://pubmed.ncbi.nlm.nih.gov/32282308 

3. PubMed. A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha ( Withania somnifera) in Aging, Overweight Males [Internet]. [cited 2023 Nov 8]. Available from: https://pubmed.ncbi.nlm.nih.gov/30854916 

4. PubMed. 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 [Internet]. [cited 2023 Nov 8]. Available from: https://pubmed.ncbi.nlm.nih.gov/32818573 

5. National Center for Biotechnology Information (NCBI). Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study [Internet]. [cited 2023 Nov 8]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6827862 

6. PubMed. A randomized, double blind, placebo controlled study to evaluate the effects of ashwagandha (Withania somnifera) extract on sleep quality in healthy adults [Internet]. [cited 2023 Nov 8]. Available from: https://pubmed.ncbi.nlm.nih.gov/32540634 

7. National Center for Biotechnology Information (NCBI). An investigation into the stress-relieving and pharmacological actions of an ashwagandha ( Withania somnifera ) extract [Internet]. [cited 2023 Nov 8]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6750292 

8. PubMed. Efficacy and Safety of Ashwagandha Root Extract in Subclinical Hypothyroid Patients: A Double-Blind, Randomized Placebo-Controlled Trial [Internet]. [cited 2023 Nov 8]. Available from: https://pubmed.ncbi.nlm.nih.gov/28829155 

9. ScienceDirect. Original Article [Internet]. [cited 2023 Nov 8]. Available from: https://www.sciencedirect.com/science/article/abs/pii/S1389945720301246 

10. National Center for Biotechnology Information (NCBI). Efficacy and Tolerability of Ashwagandha Root Extract in the Elderly for Improvement of General Well-being and Sleep: A Prospective, Randomized, Double-blind, Placebo-controlled Study [Internet]. [cited 2023 Nov 8]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7096075 

11. National Center for Biotechnology Information (NCBI). Triethylene glycol, an active component of Ashwagandha ( Withania somnifera ) leaves, is responsible for sleep induction [Internet]. [cited 2023 Nov 8]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5313221 

12. National Center for Biotechnology Information (NCBI). Effect of Ashwagandha Withanolides on Muscle Cell Differentiation [Internet]. [cited 2023 Nov 8]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8533065 

13. National Center for Biotechnology Information (NCBI). Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study [Internet]. [cited 2023 Nov 8]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6979308 

14. PubMed. Withania somnifera (Indian ginseng) in male infertility: An evidence-based systematic review and meta-analysis [Internet]. [cited 2023 Nov 8]. Available from: https://pubmed.ncbi.nlm.nih.gov/30466985 

15. National Center for Biotechnology Information (NCBI). Tackling Chronic Inflammation with Withanolide Phytochemicals—A Withaferin A Perspective [Internet]. [cited 2023 Nov 8]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7696210 

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18. National Center for Biotechnology Information (NCBI). Cognitive-Behavioral Therapy for Insomnia: An Effective and Underutilized Treatment for Insomnia [Internet]. [cited 2023 Nov 8]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6796223 

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20. PubMed. Effects of a standardized extract of Withania somnifera (Ashwagandha) on depression and anxiety symptoms in persons with schizophrenia participating in a randomized, placebo-controlled clinical trial [Internet]. [cited 2023 Nov 8]. Available from: https://pubmed.ncbi.nlm.nih.gov/31046033 

21. National Health Service (NHS). Insomnia [Internet]. [cited 2023 Nov 8]. Available from: https://www.nhs.uk/conditions/insomnia 

22. PubMed. Triethylene glycol, an active component of Ashwagandha (Withania somnifera) leaves, is responsible for sleep induction [Internet]. [cited 2023 Nov 8]. Available from: https://pubmed.ncbi.nlm.nih.gov/28207892 

23. National Center for Biotechnology Information (NCBI). Bookshelf Copyright Notice [Internet]. [cited 2023 Nov 8]. Available from: https://www.ncbi.nlm.nih.gov/books/about/copyright 

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