Ashwagandha, like rhodiola rosea is classified as an adaptogen, which are plants that may help your body better cope with stress. Research suggests that ashwagandha may help improve sleep quality and duration. In this 3-minute article we discuss the use of ashwagandha for sleep, when to take it, as well as the many ashwagandha sleep benefits.
Ashwagandha has has been around for thousands of years to treat a variety of conditions and is used from Ayurveda to Indian and African traditional medicine. It is seen as adaptogenic, meaning it can help help the body better manage external stressors and will increase in effect when activity is low but can block excess stimulation when activity is too high. This is part of the reason ashwagandha is such an excellent option for those who struggle with stress and anxiety. Additional benefits of ashwagandha include:
This ancient herb has been used in Ayerveda to improve sleep quality in two primary ways:
1. Reduces levels of stress and anxiety
2. Affects sleep quality directly
In one 2019 double-blind, placebo-controlled, randomized study, participants who were given 200-600 mg of ashwagandha root extract twice daily for ten weeks straight experienced significant improvements in several sleep measurements compared to those who did not receive any.
Additionally, those fortunate enough to not have been apart of the placebo group (and supplemented with ashwagandha) also saw improvements in mental alertness upon waking up as well as a significant reduction in levels of stress and anxiety.
Sleep is incredibly important for maintaining your overall health and well-being—both mentally and physically. Unfortunately, over 70 million Americans struggle to fall asleep and stay asleep throughout the night at least once a week, every week. Lack of sleep is linked to an increased risk of diabetes, heart disease, memory issues, weight gain, depression, and more.
Ashwagandha can be an effective and easy way to get a better night's sleep. Perceived stress is often associated with shorter sleep duration. Therefore, lowering stress and helping the body better respond to stress, may improve sleep quality by increasing total sleep time. Other great all-natural sleep aids include but are not limited to:
Easy Sleep is an all-natural supplement for sleep formulated using the highest quality vitamins and minerals.
The best time to take ashwagandha for sleep is 1 hour before bed. The recommended dosage for sleep ranges from 200 mg once daily to 600 mg once daily. Unfortunately, ashwagandha does not "kick in" right away so do not expect to feel the effects the first time you take it. It may take up to 8 weeks for the full benefits to be felt.
Ashwagandha has has been around for thousands of years to treat a variety of conditions and is used from Ayurveda to Indian and African traditional medicine. Studies show that ashwagandha may help improve sleep quality and duration.
Additonal benefits of this ancient herb include:
There are very few side effects and the recommended dosage for sleep ranges from 200 mg to 600 mg taken 30 minutes to 1 hour before bed.