The Role of Ashwagandha in Better Sleep

Over 30% of American adults sleep less than seven hours per night. Ashwagandha, an ancient Ayurvedic herb, may help you fall asleep faster and sleep better by lowering stress hormones and calming your nervous system. Research shows it reduces sleep onset time, increases sleep duration, and improves sleep quality² without the dependency risks of sleeping pills.

What Is Ashwagandha

Ashwagandha (Withania somnifera L. Dunal) is an evergreen shrub from India, Africa, the Middle East, and Europe. Also called Indian ginseng or winter cherry, this herb has been used in Ayurvedic medicine for thousands of years.¹ The Sanskrit name means "smell of horse," while its Latin name "somnifera" means sleep-inducing. As an adaptogen, it helps your body manage stress and biological challenges. Most supplements use root extracts containing withanolides, alkaloids, and triethylene glycol. Withanolides drive most sleep and stress-relief benefits,⁴ though other compounds also contribute. Different extraction methods affect potency, so supplement strength varies between products.

Ashwagandha Benefits for Sleep

Research shows ashwagandha doesn't force drowsiness like sedatives. Instead, it addresses root causes of poor sleep.

i. Reduces Stress and Cortisol Levels

High nighttime cortisol prevents sleep. Ashwagandha significantly lowers cortisol, creating calm that enables sleep.¹ Participants taking 300-600 mg daily saw major reductions in stress ratings and cortisol levels.¹ One study found people reported stress felt more manageable even when stressors remained.⁵

ii. Interacts with GABA Receptors for Calm

Ashwagandha affects GABA (gamma-aminobutyric acid) receptors, which promote relaxation and reduce nervous system activity. Many sleep medications target these same receptors. Studies found it modulates GABA and histamine receptors, creating calming effects.⁶ It may also influence serotonin for mood and sleep-wake regulation, explaining why it reduces bedtime overthinking.

iii. Shortens Time to Fall Asleep

An eight-week study with 80 participants found people with insomnia taking 600 mg daily fell asleep faster than placebo.³ A six-week trial with 150 adults showed substantial improvements in sleep onset. Effects were stronger in people with insomnia, suggesting it works best when sleep problems exist.

iv. Increases Total Sleep Duration

Research using wrist-worn sleep monitors showed ashwagandha users spent more time sleeping. A meta-analysis of five trials found significant increases in total sleep time.² People averaged more sleep hours than placebo groups. Improvements were stronger at 600 mg daily for eight weeks or longer.²

v. Improves Sleep Efficiency and Reduces Night Wakings

Sleep efficiency measures time in bed actually sleeping. Studies found ashwagandha substantially improved this metric. Participants spent more time sleeping rather than tossing.³ It also reduced nighttime awakenings. One study reported 72% of users saw sleep quality improvements versus 29% placebo.² Participants reported better morning alertness and feeling more rested.³

Ashwagandha Benefits Beyond Sleep

i. Reduces Anxiety and Promotes Mental Clarity

Poor sleep worsens anxiety, while anxiety disrupts sleep. Studies show ashwagandha reduces anxiety symptoms on validated scales.¹ The World Federation of Societies of Biological Psychiatry provisionally recommends specific doses for generalized anxiety disorder.¹ Participants reported improvements in worry, tension, and racing thoughts.¹ Enhanced memory and concentration appeared after several weeks.⁵

ii. Enhances Energy and Physical Performance

Trials found reduced fatigue and increased vitality in participants.⁴ Research shows improvements in muscle strength and endurance.⁴ Athletes report better recovery. The herb helps the body use energy efficiently, creating a cycle where better daytime energy leads to better nighttime sleep.

iii. Supports Immune Function

Poor sleep weakens immunity; chronic stress suppresses immune function. Ashwagandha's adaptogenic properties may support immunity by reducing stress-related inflammation.⁴ Preclinical research suggests anti-inflammatory and antioxidant effects.⁴ Better sleep, lower stress, and immune support create multiple health improvement pathways.

Ashwagandha Dosage for Sleep

i. Recommended Daily Amounts

Studies used 300-600 mg per day of standardized root extract containing 1.5-5% withanolides.¹ Some protocols split doses (morning and evening), others gave the full amount 30-60 minutes before bed. Research shows stronger effects at 500-600 mg versus lower doses.¹,² For whole root powder, traditional dosing is 3-6 grams daily. Start low and increase gradually. Benefits build over weeks, so patience matters more than high initial doses.

ii. Different Forms Available

Capsules and tablets offer precise dosing. Powder mixes into smoothies or warm milk but tastes bitter. Liquid extracts absorb quickly but require measuring. Ashwagandha gummies make daily supplementation easy. iWanna Sleep gummies contain ashwagandha with other sleep-supporting ingredients for a complete solution. Tea blends combine ashwagandha with calming herbs, though concentration varies. Choose a form you'll take daily—consistency matters most.

Table 1: Ashwagandha Dosage Guide by Form

 

Table 2: Sleep Improvements Observed in Clinical Studies

 

When to Take Ashwagandha for Sleep

Most sleep research used evening dosing, typically 30-60 minutes before bed, to align with natural cortisol drops.¹ Some studies split daily doses between morning and evening for all-day stress management.¹ Individual responses vary. Some people experience energy boosts that could interfere with sleep if taken too close to bedtime. If you notice increased alertness, take it earlier or shift to morning. Taking with meals may slow absorption and reduce stimulating effects. Don't expect immediate results. Studies showing sleep improvements ran at least six to eight weeks, with gradual benefits.² Consistent daily use matters most. Some notice subtle improvements after two weeks; others need eight weeks. Track sleep quality, time to fall asleep, nighttime awakenings, and morning energy.

Safety Considerations and Who Should Avoid Ashwagandha

Ashwagandha appears well tolerated for up to three months with mild side effects: stomach upset, loose stools, nausea, and drowsiness.¹ Long-term safety remains unclear. Rare but serious concerns include liver injury (jaundice, elevated liver enzymes) reported in several cases, though liver function typically improved after stopping.¹ It may increase thyroid hormone levels, with three thyrotoxicosis cases reported.¹ Completely avoid if pregnant, breastfeeding, or have autoimmune conditions, hormone-sensitive prostate cancer, thyroid disorders, or liver disease.¹ It interacts with sedatives, anti-anxiety drugs, blood pressure medications, diabetes medications, immunosuppressants, and thyroid hormones.¹ Always consult a healthcare provider before starting, especially if taking medications or having medical conditions. Stop immediately and seek medical attention if you develop jaundice, severe fatigue, or dark urine.

Table 3: Safety Checklist - Who Should Avoid Ashwagandha

 

Getting the Best Results with Ashwagandha

Ashwagandha works best as part of a complete sleep approach. Start with good sleep habits: regular sleep schedule, calming bedtime routine (dimming lights, reading, gentle stretching, soft music), limit caffeine after early afternoon, avoid large evening meals. Screen time disrupts sleep because blue light suppresses melatonin—put devices away at least an hour before bed or use blue light filters. Make your bedroom a sleep sanctuary with cool temperatures (60-67°F), darkness, and quiet. Consider combining ashwagandha with relaxation practices: deep breathing, progressive muscle relaxation, or meditation. Some combine it with magnesium or tryptophan, which support muscle relaxation and melatonin production. iWanna Gummies offers wellness gummy bears designed to support your health goals through convenient, high-quality formulations. Be patient. Ashwagandha builds better sleep patterns over six to eight weeks, not immediately.² Track sleep onset time, nighttime awakenings, total sleep duration, and how you feel on waking. Some keep a simple sleep journal. Watch for improvements in daytime stress management, as reduced daytime stress often precedes better nighttime sleep. Don't increase your dose hoping for faster results. If you see no improvement after eight weeks, ashwagandha may not suit your particular sleep issues;explore other options with your healthcare provider.

Conclusion

Ashwagandha offers a natural sleep approach by addressing stress and nervous system activation. Research shows it helps you fall asleep faster, stay asleep longer, and wake more rested through lowering cortisol, interacting with GABA receptors, and calming an overactive mind.¹,²,⁶ Most studies used 300-600 mg of standardized extract daily for at least six to eight weeks, with stronger effects at higher doses and longer duration.¹,² While safe for most adults short-term, certain groups should avoid it: pregnant women, people with thyroid disorders, and those taking interacting medications.¹ Rare liver injury cases mean anyone with liver disease needs medical clearance.¹ The herb works best alongside good sleep habits and stress management rather than as a quick fix. Give it time, track your progress, and consult a healthcare provider for safe use.

Frequently Asked Questions

Is Ashwagandha Good for Sleep?

Yes, research shows ashwagandha improves sleep quality by reducing stress hormones, calming the nervous system, and addressing sleep interference factors. Studies found significant improvements in sleep onset time, total sleep duration, sleep efficiency, and overall quality. Effects appear stronger for people with insomnia versus healthy sleepers. It works differently than sleeping pills by building better sleep patterns over time rather than forcing immediate drowsiness.

How Long Does Ashwagandha Take to Work for Sleep?

Most studies showing sleep improvements ran six to eight weeks, with gradual benefits. Some notice subtle changes after two to three weeks; others need eight weeks for significant effects. It doesn't work like a sleeping pill acting within hours. Consistent daily use matters most. Research suggests longer duration and higher doses (500-600 mg daily) produce stronger benefits.²

What Is the Best Ashwagandha Dosage for Sleep?

Research typically used 300-600 mg of standardized root extract daily, with stronger effects at 500-600 mg versus lower doses. Extract should be standardized to 1.5-5% withanolides for consistent potency. Some protocols split this into two doses (morning and evening); others give the full amount 30-60 minutes before bed. Start low and increase gradually. Always follow product labels and consult a healthcare provider for personalized dosing.

Can I Take Ashwagandha Every Night?

Ashwagandha appears safe for daily use for up to three months based on clinical data. Most sleep studies had participants take it daily throughout the study. However, long-term safety beyond several months remains unclear. Some experts suggest taking breaks after three months or using it only during high-stress or poor-sleep periods rather than indefinitely.

Is Ashwagandha Better Than Melatonin for Sleep?

Ashwagandha and melatonin work differently and serve different purposes. Melatonin directly regulates sleep-wake cycles and works quickly when taken before bed, making it useful for jet lag or shift work. Ashwagandha addresses stress and nervous system activation preventing sleep, with effects building over weeks. Some benefit more from one depending on what's causing sleep problems. Stress-related insomnia may respond better to ashwagandha; circadian rhythm issues might improve more with melatonin. Some supplements combine both approaches.

Are There Any Side Effects of Taking Ashwagandha for Sleep?

Most people tolerate ashwagandha well with mild, infrequent side effects: stomach upset, loose stools, nausea, and drowsiness. Rare but serious concerns include liver injury, with several case reports documenting elevated liver enzymes and jaundice.¹ The herb may affect thyroid function and increase thyroid hormone levels. Anyone with liver disease, thyroid disorders, or taking medications should consult a healthcare provider before use. Stop and seek medical attention if you develop jaundice, severe fatigue, or dark urine.

References

1. Office of Dietary Supplements. (2023). Ashwagandha: Is it helpful for stress, anxiety, or sleep? National Institutes of Health. https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
2. Cheah, K. L., Norhayati, M. N., Husniati Yaacob, L., & Abdul Rahman, R. (2021). Effect of ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLoS One, 16(9), e0257843. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0257843
3. Langade, D., Thakare, V., Kanchi, S., & Kelgane, S. (2021). Clinical evaluation of the pharmacological impact of ashwagandha root extract on sleep in healthy volunteers and insomnia patients. Journal of Ethnopharmacology, 264, 113276. https://pubmed.ncbi.nlm.nih.gov/32818573/
4. Lopresti, A. L., & Smith, S. J. (2021). Ashwagandha (Withania somnifera) for the treatment and enhancement of mental and physical conditions: A systematic review of human trials. Journal of Herbal Medicine, 28, 100434. https://www.sciencedirect.com/science/article/abs/pii/S2210803320300713
5. Gopukumar, K., Thanawala, S., Somepalli, V., Rao, T. S. S., Thamatam, V. B., & Chauhan, S. (2021). Efficacy and safety of ashwagandha root extract on cognitive functions in healthy, stressed adults. Evidence-Based Complementary and Alternative Medicine, 2021, 8254344. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8632422/
6. Murthy, S. V., Fathima, S. N., & Mote, R. (2022). Hydroalcoholic extract of ashwagandha improves sleep by modulating GABA/histamine receptors. Preventive Nutrition and Food Science, 27(1), 108-120. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9009492/