Do you often find yourself tossing and turning at night, unable to relax or fall asleep? Many people today are facing sleep problems, which have become very common. Stress, long work hours, screen time, or an overthinking mind can make it hard to fall or stay asleep. Many people wake up feeling tired even after spending 7–8 hours in bed. How can you combat such an issue?
Well, there is a natural remedy known as Ashwagandha that might be the solution you need.
This ancient Ayurvedic herb is now becoming popular for its calming effects and sleep benefits. But what does science say about Ashwagandha for sleep? Let’s explore.
What Is Ashwagandha, and Why Is It Popular for Sleep?
Ashwagandha, scientifically known as Withania somnifera, is a powerful herb used in Ayurveda, the traditional Indian system of medicine. It is known as an adaptogen, which means it helps the body manage stress. People have been using this natural remedy for centuries due to its health-supporting properties.
But recently, Ashwagandha for sleep has become a hot topic. Many studies suggest that it may help reduce stress and promote deeper, more restful sleep.
How Does Ashwagandha Work for Better Sleep?
To understand the benefits of Ashwagandha for sleep, let’s look at how it affects the body:
1. Reduces Cortisol
High stress levels are one of the biggest reasons people can’t sleep. Ashwagandha helps lower cortisol, which is the body’s stress hormone. When cortisol levels drop, the mind becomes more relaxed, making it easier to sleep.
2. Supports the Nervous System
Ashwagandha helps balance the nervous system. It supports the body’s ability to relax and recover, especially after a long, tiring day.
3. Improves Sleep Quality
According to research, people who took Ashwagandha regularly reported better sleep quality. They fell asleep faster, woke up less during the night, and felt more refreshed in the morning.
What Does Research Say About Ashwagandha for Sleep?
Scientific studies have shown some very promising results about the sleep benefits of Ashwagandha.
➔ A 2020 study published in journal Cureus
In this 8-week study, participants who consumed Ashwagandha showed major improvements in sleep. They felt more relaxed, had better sleep patterns, and experienced reduced anxiety.
➔ A 2019 study from PLOS One
This study found that Ashwagandha improved both sleep onset (how quickly people fell asleep) and total sleep time. People who took Ashwagandha also reported feeling less tired during the day.
These studies support the idea that Ashwagandha can naturally improve sleep without causing side effects like drowsiness during the day.
Benefits to Expect From Ashwagandha
Let break down key sleep benefits of this wonder herb:
1) Fall Asleep Faster
Ashwagandha helps calm your thoughts and nervous system. This means you can fall asleep more easily, especially if you have trouble “switching off” at night.
2) Deeper, Restful Sleep
It promotes a deeper sleep cycle, which allows your body to heal, refresh, and feel ready for the next day.
3) Fewer Night-time Awakenings
This is because their sleep pattern is broken in the middle, and it can be frustrating. Ashwagandha helps maintain better sleep patterns so you stay asleep longer.
4) Reduced Anxiety and Stress
Since Ashwagandha lowers anxiety levels, it can be helpful for people whose sleep problems are linked to mental stress.
How to Take Ashwagandha for Better Sleep?
There are different forms of Ashwagandha available in the market:
- Capsules or Tablets – They are easy to take with water before bedtime.
- Ashwagandha Powder (Churna) – Can be mixed with warm milk or honey
- Ashwagandha Tea – A calming herbal drink for the evening relaxation.
- Liquid Extracts – A few drops in water or tea before bed.
📌 Recommended Dosage:
Most studies used 300–600 mg of the Ashwagandha extract daily. However, it’s always best to talk to a healthcare provider to find the right dose for you.
When Can You Expect Results?
Some people feel more relaxed within a few days. But for full sleep benefits, it may take around 2 to 6 weeks of regular use. Like most natural remedies, consistency is the key.
Is Ashwagandha Safe for Everyone?
Natural remedies like Ashwagandha are generally safe for most people. But it’s important to be careful if you:
- Are pregnant or breastfeeding
- Have thyroid issues
- Are taking medication for blood pressure, diabetes, or anxiety
Tips to Boost Your Sleep Naturally (Along with Ashwagandha)
Ashwagandha works best when you follow good sleep habits, too:
- Keep a regular sleep schedule
- Avoid screens before bed
- Try meditation or deep breathing
- Keep your bedroom cool, dark, or quiet
- Limit caffeine in the evening
FAQs About Ashwagandha for Sleep
1. Can I take Ashwagandha every night for sleep?
Yes, many people take it daily. Just make sure to follow the right dose and consult your doctor.
2. Is Ashwagandha habit-forming like sleeping pills?
No, Ashwagandha is natural and non-habit-forming. It supports your body to sleep better on its own.
3. How long before bedtime should I take it?
You can take it 30 minutes to 1 hour before sleeping for best results.
4. Does Ashwagandha make you sleepy during the day?
Not usually. It relaxes the mind without causing daytime drowsiness.
Final Thoughts
If stress or anxiety is keeping you up at night, Ashwagandha might be the natural solution your body needs. Backed by both Ayurveda and modern research, Ashwagandha helps reduce stress, calm the mind, and improve sleep quality, all without side effects.
So if you’ve tried everything and still struggle with sleep, it might be time to give Ashwagandha a try.
