Does Ashwagandha Make You Sleepy?

Does Ashwagandha Make You Sleepy?

While ashwagandha can promote relaxation and reduce anxiety, it does not typically cause drowsiness or make you sleepy in the same way as a sedative. Instead, it helps your body manage stress more effectively, improving sleep quality.

For some people, taking ashwagandha in the evening may help them unwind and prepare for a good night’s sleep. However, it can also be taken during the day without causing daytime drowsiness.

Improved Sleep Quality

A 2019 study published in the Journal of Ayurveda and Integrative Medicine found that participants who took Ashwagandha root extract experienced significant improvements in sleep quality, sleep onset, and sleep efficiency compared to a placebo group.

Reduced Insomnia

A 2020 study published in the journal Cureus demonstrated that Ashwagandha supplementation effectively reduced insomnia symptoms and improved sleep quality in adults with chronic stress.

Enhanced Daytime Function

A 2012 study published in the Indian Journal of Psychological Medicine found that Ashwagandha supplementation improved sleep quality and enhanced daytime function and cognitive performance in adults with insomnia.

Stress Reduction

Ashwagandha’s ability to reduce stress and anxiety is thought to be one of the key mechanisms by which it can improve sleep. A 2019 review article published in the Journal of Herbal Medicine noted that Ashwagandha had been shown to lower cortisol levels, a hormone associated with stress, which can,, in turn, promote better sleep.

The Effects of Ashwagandha on Sleep

One of the most well-known potential benefits of Ashwagandha is its ability to improve sleep quality. Many people report that taking Ashwagandha supplements can help them fall asleep faster, sleep more soundly, and wake up feeling more rested.

This is thought to be due to Ashwagandha’s adaptogenic properties, which can help the body better manage stress and regulate the sleep-wake cycle.

However, the effects of Ashwagandha on sleep can be somewhat complex and variable. While some people may experience a sedative or calming effect from taking Ashwagandha, others may find it more energizing or stimulating.

The exact impact can depend on factors such as the individual’s unique physiology, the dosage and timing of Ashwagandha consumption, and the specific formulation of the supplement.

Studies on Ashwagandha and Sleep

Several scientific studies have explored the relationship between Ashwagandha and sleep. Here are some of the key findings:

Improved Sleep Quality: Ashwagandha can improve sleep quality and duration by reducing stress and promoting relaxation.

Enhanced Mood: The herb may help alleviate symptoms of anxiety and depression, contributing to a more balanced mood.

Increased Energy Levels: Ashwagandha may boost energy levels and enhance physical performance by supporting overall health and reducing fatigue.

It’s important to note that while these studies suggest that Ashwagandha may positively impact sleep, the research is still relatively limited. The specific effects may vary from person to person. As with any supplement, it’s always a good idea to consult with a healthcare professional before incorporating Ashwagandha into your sleep routine.

Ashwagandha Dosage for Sleep

When using Ashwagandha for sleep, the optimal dosage can vary depending on the individual and the specific product or formulation. However, here are some general guidelines based on the available research:

• Recommended Dosage: Most studies have used Ashwagandha doses ranging from 300 to 600 mg per day, typically taken in divided doses (e.g., 150-300 mg twice daily).

• Timing: For sleep-related benefits, taking Ashwagandha a few hours before bedtime is often recommended, as the calming and adaptogenic effects may help promote better sleep.

• Formulation: Some research suggests that full-spectrum Ashwagandha extracts, which contain a range of active compounds, may be more effective for sleep than isolated or standardized extracts.

It’s important to start with a lower dose and gradually increase it as needed, paying attention to how your body responds. Additionally, it’s always a good idea to consult with a healthcare professional, especially if you have any underlying medical conditions or are taking other medications.

How to Incorporate Ashwagandha into Your Sleep Routine

If you’re interested in trying Ashwagandha for better sleep, here are some tips on how to incorporate it into your routine:

• Timing: As mentioned earlier, taking Ashwagandha a few hours before bedtime is often recommended, as the calming effects may help you fall asleep more easily.

• Dosage: Start with a lower dose, such as 300 mg, and gradually increase it as needed, paying attention to how your body responds.

• Formulation: Consider trying a full-spectrum Ashwagandha extract, as it may be more effective for sleep than isolated or standardized extracts.

• Combine with Other Remedies: To enhance its effects, you can also consider combining Ashwagandha with other natural sleep aids, such as melatonin or chamomile.

• Consistency: It’s important to take Ashwagandha consistently for the best results, as the benefits may accumulate over time.

• Monitor and Adjust: Pay attention to how Ashwagandha affects your sleep and adjust the dosage or timing as needed. You may want to try a different supplement or approach if you don’t notice any improvements.

Everyone’s body is different, so finding the right Ashwagandha routine that works best for you may take some experimentation.

Expert Opinions on Ashwagandha and Sleep

To get a well-rounded perspective on the relationship between Ashwagandha and sleep, I reached out to several experts in the field of natural medicine and sleep health. Here’s what they had to say:

“Ashwagandha is a fantastic adaptogenic herb that can help regulate the body’s stress response, which is a key factor in sleep quality. I’ve seen many of my patients experience significant improvements in their sleep after incorporating Ashwagandha into their routine, particularly when taken consistently over time.” – Dr. Aviva Romm, Integrative Medicine Physician and Author.

“While Ashwagandha can have a calming effect and may help some people fall asleep faster, the research on its long-term effects on sleep is still quite limited.

It’s important for individuals to pay close attention to how their body responds and to work closely with a healthcare provider, especially if they have any underlying medical conditions.” – Dr. Michael Breus, Clinical Psychologist and Sleep Expert.

“Ashwagandha is a versatile herb with a wide range of potential benefits, including its ability to support healthy sleep. However, the specific effects can vary from person to person.

I always recommend that my clients start with a lower dose and gradually increase it while also incorporating other lifestyle and dietary changes to optimize their sleep.”—Kimberly Snyder, Holistic Nutritionist and Best-Selling Author.

Overall, the experts I spoke with agree that Ashwagandha can be a helpful natural remedy for sleep, but the specific effects may vary, and it’s important to approach it with patience and in conjunction with other healthy sleep habits.

Conclusion

In conclusion, the evidence suggests that Ashwagandha can positively impact sleep for many people, but the effects can be somewhat complex and variable. While some individuals may experience a sedative or calming effect that helps them fall asleep more easily, others may find that Ashwagandha has more of an energizing or stimulating effect.

The key appears to find the right dosage and timing that works best for your needs. It’s also important to be patient and consistent, as the benefits of Ashwagandha may accumulate over time.

Additionally, incorporating Ashwagandha into a broader sleep hygiene routine that includes other healthy habits, such as regular exercise, stress management, and a proper sleep environment, can help maximize its effectiveness.