Just a few years back, the name ashwagandha wouldn’t have meant much to any of us, but right now, everyone who’s interested in health and wellness has heard about this herb and the numerous benefits it provides. At least once a day, some fitness or health influencers can be heard boasting about the great effects they saw from supplementing with ashwagandha, and we assume that may have piqued your curiosity about this plant and what it can do for you, especially if you’re struggling with sleep.
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We all know that sleeping is instrumental to feeling better and healthier, and the lack of it can lead to numerous health issues, along with constant fatigue, anxiety, and stress. In this article, we’re going to dive deep into what ashwagandha can do for you if you’re struggling with having a good night's sleep and what some of its other benefits are.
And so, if that sounds like something you want to learn more about, then let’s dive in.
What is Ashwagandha?
First off, let’s start with the basics and discuss what ashwagandha is. It’s derived from a small evergreen shrub that’s found in some parts of Asia, and it’s widely known as Indian ginseng or winter cherry. For centuries, it has been a staple in Ayurvedic medicine, and it’s considered to be an adaptogen. It has antioxidant and anti-inflammatory benefits and is known for its immense effect on reducing stress and anxiety.
How Can Ashwagandha Benefit Sleep?
The positive effects of ashwagandha on sleep are numerous and have been documented in various studies. Current research found that supplementing with the herb can help people fall asleep faster, get better quality sleep, and spend more time asleep. This was further proven in an actigraphy-based study conducted for six weeks, which required participants to take ashwagandha daily.
There are numerous reasons why the ancient plant can be helpful for sleep. According to researchers, a few of its compounds have sleep-promoting benefits, especially triethylene glycol, which may be the primary responsible for the feeling of sleepiness. Additionally, there’s other research that suggests ashwagandha has an effect on the GABA receptors, which are a crucial part of the sleep-wake circuit.
To top it all off, ashwagandha’s main active ingredients are withanolides, which are known to have numerous benefits for reducing stress and anxiety, two conditions that are usually linked with poorer sleep quality and insomnia. And so, even simply the fact that the plant can help a person feel more at ease and relaxed can contribute to a better sleeping pattern.
How to Use Ashwagandha for Sleep?
If you search online, you will find many different forms of ashwagandha - in pills, powders, tinctures, or teas. Recently, it has also been made into gummies. The price varies depending on the quality of the supplement and the brand producing it, so our suggestion will be to purchase it from companies that you already trust and get other products from. Along with that, you can get ashwagandha in combination with other vitamins or herbs for added effect.
The dosage of ashwagandha you should be using depends on several factors, including your response to the herb, the form you’re supplementing with, and the concentration of active compounds in the product you bought. The general guideline is:
Capsules: typical dosages are around 225-600 milligrams per day, taken in divided doses.
Powder: 1-2 grams per day, again divided into two doses.
Tincture: 1-2 milliliters taken two to three times per day.
Tea: No more than 1-2 cups per day
Having said that, it’s also better to follow the guidelines listed on the product you bought. Additionally, if you are able to, it’s a good idea to talk to your healthcare professional before starting supplementation, as they can help you determine the right dosage for your personal needs.
In Conclusion
Last but not least, even though ashwagandha has many proven sleep benefits, you still have to use it for several weeks before you see any massive changes. And so, even if you don’t begin falling asleep faster and sleeping for longer from the get-go, that shouldn’t lead you to believe that the herb doesn’t have the desired effect - just have patience and continue supplementing for up to a month.
References:
Allen MJ, Sabir S, Sharma S. GABA Receptor. [Updated 2023 Feb 13]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK526124/
Torokhtiy Weightlifting. (2023c, October 22). 9 best ashwagandha supplements in 2023. https://torokhtiy.com/blogs/reviews/best-ashwagandha-supplement
Mishra LC, Singh BB, Dagenais S. Scientific basis for the therapeutic use of Withania somnifera (ashwagandha): a review. Altern Med Rev. 2000 Aug;5(4):334-46. PMID: 10956379. https://pubmed.ncbi.nlm.nih.gov/10956379/
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