Can Ashwagandha Help You Sleep? A Look at the Science

Introduction: 

Ashwagandha, an ancient Ayurvedic herb, is often used as a sleep aid. Many people claim that it helps them sleep better. In this article, we will explore the scientifically understood benefits of Ashwagandha for sleep. We'll delve into its mechanisms of action, potential benefits, and how to incorporate it into your routine. However, it's important to note that while Ashwagandha shows promise, not all claims are backed up by rigorous scientific evidence. 

What Is Ashwagandha?

Ashwagandha is an adaptogenic herb, known for its ability to help the body cope with stress and promote overall well-being. While limited research exists on its effects and mechanisms, preliminary studies suggest that Ashwagandha may be effective at reducing stress. 

Does Ashwagandha Help You Sleep?

Preliminary research indicates that Ashwagandha may indeed help improve sleep quality and duration. Studies have shown that it may help people fall asleep faster, spend more time asleep, and experience better sleep quality. Some compounds present in Ashwagandha, such as triethylene glycol, may contribute to its sleep-promoting effects.  

Additionally, Ashwagandha's active constituents, called withanolides, are believed to have stress-reducing properties. As stress is often associated with poor sleep quality, Ashwagandha's ability to alleviate stress may indirectly contribute to better sleep. 

General Benefits of Ashwagandha

Apart from its potential sleep benefits, Ashwagandha is believed to offer several other advantages. Research suggests that it may improve functioning in the endocrine, nervous, and cardiopulmonary systems. However, more research is needed to fully understand these effects. 

How to Use Ashwagandha for Sleep

Ashwagandha is available in various forms, including powders, teas, pills, tinctures, and gummies. Each form may have different strengths and absorption rates. It is important to choose a reputable brand and follow the recommended dosage instructions. 

NextEvo offers a range of Ashwagandha products that you can explore for your sleep needs. 

Start with the lowest recommended dose and observe how your body responds. It may take some time to find the optimal dosage for your individual needs. It is advisable not to use Ashwagandha or any adaptogen for more than three consecutive months.  

How Long Before Bed Should I Take Ashwagandha?

The ideal timing for taking Ashwagandha before bed varies among individuals. Some people find taking it an hour or two before bed works well for them. Others may prefer taking it closer to bedtime. It's best to experiment and observe how your body responds to find the timing that works best for you. 

Side Effects of Ashwagandha 

While generally well-tolerated, Ashwagandha may cause mild side effects in some individuals. These can include diarrhea, nausea, upset stomach, dry mouth, drowsiness, and dizziness, among others. It is important to follow the recommended dosage and consult with a healthcare professional if you have any concerns. 

Who Is Ashwagandha Best For?

Ashwagandha can be a good option for individuals who are looking for natural sleep aids and are not dealing with chronic sleep conditions. However, pregnant or breastfeeding individuals, people with autoimmune diseases, thyroid issues, or those who have recently had surgery should avoid using Ashwagandha. It is always recommended to consult with a healthcare professional before starting any new supplement. 

How Long does it Take for Ashwagandha to Work for Sleep? 

Ashwagandha is thought to work relatively quickly, with some people reporting results within a few days. However, individual results may vary, and it is always best to speak with a healthcare professional before starting any new supplement.

References: 

1. K. R. Chandrasekhar, Jyoti Kapoor, and Sridhar Anishetty. "A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults." Indian Journal of Psychological Medicine, 2012; 34(3): 255-62. [Read Here](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573577/)

2. Langade, Deepak et al. "Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-Blind, Randomized, Placebo-Controlled Study." Cureus, 2019; 11(9): e5797. [Read Here](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6827862/)

3. Raut, Ashwinikumar et al. "Exploratory study to evaluate tolerability, safety, and activity of Ashwagandha (Withania somnifera) in healthy volunteers." Journal of Ayurveda and Integrative Medicine, 2012; 3(3): 111-114. [Read Here](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3487234/)

4. Pratte, Morgan et al. "An Alternative Treatment for Anxiety: A Systematic Review of Human Trial Results Reported for the Ayurvedic Herb Ashwagandha (Withania somnifera)." Journal of Alternative and Complementary Medicine, 2014; 20(12): 901-908. [Read Here](https://pubmed.ncbi.nlm.nih.gov/25405876/)

5. Mishra, Lakshmi-Chandra et al. "Scientific Basis for the Therapeutic Use of Withania somnifera (Ashwagandha): A Review." Alternative Medicine Review, 2000; 5(4): 334-346. [Read Here](https://pubmed.ncbi.nlm.nih.gov/10956379/)